On the 90 seconds,
3 deadlifts at 315/220
1 Muscle Up plus 3 ring dips
15 Rds
3 deadlifts at 315/220
1 Muscle Up plus 3 ring dips
15 Rds
On the 7 minutes x 6
10 shuttle runs (1 run = 80 feet)
20 WBs
10 shuttle runs
80 feet of burpee broad jumps
*score is slowest round