Warm-up
2 rounds of
12/10 cals assault bike
10 glute ham raises
Strength
Complete as a Super-set
1.Deadlift
2-2-2-2 @85-90%
2. Bench Press
5-5-5-5 @80%
WOD
2 Rounds
In 8 Minutes Complete
50/40 Calorie assault Bike
10 Sandbag Over the Shoulder (150 100)
Then AMRAP Muscle-ups
Rest 4 Minutes
Score= total muscle-ups