Metcon:
For time
2 rounds of
8 Bar Muscle-ups
12/8 Assault Bike Calories
Dumbbell Farmers Carry 70/50lbs 100 ft
— Rest 2 mins —
2 rounds of
6 Bar Muscle-ups
12/8 Assault Bike Calories
Dumbbell Farmers Carry 70/50lbs 100 ft
— Rest 2 mins —
2 rounds of
4 Bar Muscle-ups
12/8 Assault Bike Calories
Dumbbell Farmers Carry 70/50lbs 100 ft

Accessory Work:
Every 3 min for 5 Rounds
8 Incline Bench Press
-Start at 65% and add weight each round

Mobility:
2 min quad smash per side
2 min lat smash per side