400m Run
Then
2 Rounds of:
15 Air Squats
5 Strict Pull Ups + 5 Kipping Pull Ups
GET STRONG (9 Min)
Back Squat
Every :90 for 9:00
3 Reps
Start at a moderate weight and build Across Sets
GET FIT (16 Min)
"Ryan"
5 Rounds of:
7 Muscle Ups (scale = C2B Pullups)
21 Burpees
16 Min Cap
COMPETITORS EXTRA (22 Min)
Assault Bike
4 Rounds
4:00 on 2:00 off
Hold 75-80 RPM
ATHLETES NOTE:
Another benchmark going down! Arm endurance will be the difference maker. Try your best to recruit your legs and hips on the Burpees to relieve some of that arm fatigue.