Every 4:00 x4 Rounds:

14/11 Cal Bike
400m Run
*Cut down the run then the cals on the bike in order to get at least 1:00 of rest.

Immediately into

3 Rounds For Time:

30 TTB
30 DB Bench Press @50/35lbs
*Scale the DB bench appropriately to keep sets of 10 or larger. Scale the TTB to something you can keep a good rhythm with and at least sets of 6-8 unbroken.

Rest 2:00 then

For Time:

20 Bar Muscle Ups
*6:00 Time Cap, tight time cap, these will feel pretty challenging after the first two parts.
**Sub 40 C2B pull-ups, kipping pull ups or ring rows.

Categories: WOD

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