Four rounds for time:
4 Muscle ups
30 Double unders
*Run route: Depart Arvin from the southeast corner entrance. Run into north area directly to Corregidor sallyport. Pass through Corregidor sally port and proceed to Washington Monument. From Washington monument turn left and continue along the plane side of MacArthur Barracks. Pass through Inchon sally port and the continue directly back into Arvin. This is roughly a 0.3 mile (500 meter) run.
If you are unable to do a muscle up substitute 12 modified muscle ups (from your knees assisting with your legs) or substitue 12 pull-ups and 12 dips each round.
If you are unable to do double unders, substitute single unders in a 4:1 ratio (four singles for one double).
If you do not have a jump rope available, substitute tuck jumps for double unders.