It's only 5 rounds

Strength

E2M10M

3 Back Squats
*5s @ top of ring dip, 5s @ bottom after each set

 

MetCon

5 Rounds for Time:

FITNESS
5 Rounds for Time:
10 Alt 1-arm Devil's Press 35/20
20 Step Ups 24/20
30 Sit-ups

*20min time cap

PERFORMANCE
5 Rounds for Time:
10 Alt 1-arm Devil's Press 50/35
20 Step Ups w/ 50/35 to 24/20
30 Sit-ups

*20min time cap

COMPETITION
5 Rounds for Time:
10 Devil's Press 50s/35s
20 Step Ups w/ 50s/35s to 24/20
30 Sit-ups

*20min time cap