Understand the workout
Complete three lunge-and-snatch sequences, pairing them first with pull-ups, then chest-to-bar pull-ups, then ring muscle-ups. The three lunge segments are approximately 24.4 m each, in 6.1 m sections.
Pacing and preparation
Mark the walking sections and prepare the dumbbell and pulling station. Read the official division scorecard for counted units, movement standards and time-cap scoring.
Record the result
Record elapsed time through the final valid repetition, including transitions and prescribed rest. If the task has a cap and remains unfinished, record completed work using its scoring convention.
Adapt the task
Choose loads, repetitions, distances and movement variations before starting. Rehearse the selected version during a progressive warm-up. Record each change beside your score so a later retest repeats the same task.
