Warm-up:
4 Sets:
Jog 200m
10 Goblet Squats, slow eccentric
5 Strict Pullups or Ring Rows
Strength:
Back Squat 1RM
WOD:
For Time:
800m Run
10 Rounds:
2 Bar Muscle-Ups
4 Ring Dips
12 Air Squats
TIMECAP: 20:00
Extra Work: Assault Bike 3×50/35 Calories @ 9
Work:Rest 1:1