- 1000m Bike Or Row–then– 2 Rounds
- 10 PVC Pass Throughs
- 12 Hollow Rocks / 12 Kip Swings (rd2)
- 15 Air Squats / 15 Squat Jumps (rd2)
- -Squat Hold (1:00)
- -Pigeon Stretch (1:00 each side)
- -Couch Stretch (1:00 each side)
Back Squat 4×2 at 80% 1RM Rest as needed between sets.
- Complete as many rounds as possible in 15 mins of:
- 8/6 Muscle-ups
- 16/13 Bike Erg Calories or Row Calories
- 24 Squat Jumps
Pick an unbroken set for the number of muscle ups and stay moving for this one! Scaling Options: Scale to an appropriate unbroken set of muscle ups, you could also sub bar muscle ups if you have been working on them or scale to 12 C2B Pull Ups/Regular Pull Ups if needed, otherwise sub 12 inverted rows.