Warm-up
5-4-3-2-1
Shoulder Taps (Ea. Side)
Muscle Up Transitions
Cals on Bike x 2
Strength
1. Back Squat
5-5-5-5- Straight sets
2. Front Squat
1-1-1-1
WOD
10 Minute Ascending AMRAP
1 Muscle-up
2 Handstand Push-ups
3 Assault Bike Calories
2 Muscle-ups
4 Handstand Push-ups
6 Assault Bike Calories
3 Muscle-ups
6 HSPU
9 Assault Bike Calories
….
Conditioning/Midline
3 Rounds
25/20 Calories Airdyne
20 GHD Sit-ups