Strength
Deadlift (5×3 @75%)
Every 90 secs
Metcon
3 Rounds for time
2 rounds
25/20 Cal Assault Bike
20 Pull Ups
Rest 3:00
2 rounds
20/15 Cal Assault Bike
15 Chest to Bar
Rest 3:00
2 Rounds
15/10 Cal Assault Bike
10 Bar Muscle Up (Burpee Pull Up)
7 min Time Cap (each)