32 minute alternating EMOM:
1. 10 HSPU
2. 3 KB rope pulls (32/24kg)
3. 40 double unders
4. 5 seated muscle ups

Scaling:
HSPU – reduce volume or scale to down dog HSPUs
Rope pulls – reduce weight to one you can keep moving hand over hand
Double unders – 45 seconds of DU practice if 40 is too many
MU – scale to foot assisted muscle ups

Top tip: check your ego and pick a number of reps you are confident you can maintain for the full 8 rounds