2 Rounds For Time:
9 Muscle Ups
15 DB Thrusters @50/35lbs (2xDB)
21 Cal Bike Erg
Rest 2:00
21 Cal Bike Erg
15 DB Thrusters @50/35lbs (2xDB)
9 Muscle Ups
Rest 2:00
*You can also go with a partner 1:1 instead of the 2:00 rest. You would do 9-15-21 then your partner goes so on and so forth.
3 Sets:
8 Strict Tempo Bar Dips
12 Prone DB Rows
*Quality sets at the end of the workout. Use a band if needed for the dips and use a weight you can keep unbroken for the rows.