Modified Nate:

AMRAP in 20 minutes
2 mu - sub for MU - 5 pu/5 dips for 2 rounds, seated muscle up + 10 pull ups 2 rounds)
6 HSPU bridged on the 24" box
8 24kg kb swings

4 rounds plus 10 pull ups and dips

This seems pitiful compared to what Karen got (14 rounds). I think I misunderstood what Jeff told me which I thought was to do the 5:1 ratio rather than the mu progressions. However, I did the most difficult mods I could. I did use the 53# kb swings and got 2 rounds without breaking them.

Then in CrossPit
AMRAP in 20 minutes

1 Hill Sprint
15 Thrusters 45#
100 Hard Fast Punches on the heavy bag

3 rounds plus hill sprint + 5 thrusters.