For Time From 0:00-8:00, perform: 21/18 calorie Assault Bike 5 Power Snatches (155/105 lb) 15/12 calorie Assault Bike 3 Power Snatches (155/105 lb) 9/6 calorie Assault Bike 1 Power Snatch (155/105 lb)
Rest 4 minutes
Then from 12:00-20:00, perform: 27/21 calorie Assault Bike 5 Squat Snatches (165/115 lb) 18/15 calorie Assault Bike 4 Squat Snatches (165/115 lb)
Rest 4 minutes
Finally from 24:00, perform: 45/36 calorie Assault Bike 9 Overhead Squats (185/125 lb)
For Time21/16 calorie Assault Bike12 Bar Muscle-Ups15/12 calorie Assualt Bike9 Bar Muscle-Ups9/8 calorie Assault Bike6 Bar Muscle-UpsRest 5 minutes21/16 calorie Assault Bike9 Bar Muscle-Ups15/12 calorie Assault Bike6 Bar Muscle-Ups9/8 calorie Assault Bike3 Bar Muscle-Ups
For Time 21/16 calorie Assault Bike 12 Bar Muscle-Ups 15/12 calorie Assualt Bike 9 Bar Muscle-Ups 9/8 calorie Assault Bike 6 Bar Muscle-Ups Rest 5 minutes 21/16 calorie Assault Bike 9 Bar Muscle-Ups 15/12 calorie Assault Bike 6 Bar Muscle-Ups 9/8 calorie Assault Bike 3 Bar Muscle-Ups