Buy-In:
100/80 calorie Assault Bike
Then, 4 Rounds of:
50 foot Dumbbell Front Rack Walking Lunges (2×50/35 lb)
12 Chest-to-Bar Pull-Ups
8 Dumbbell Hang Squat Cleans (2×50/35 lb)
Then, 4 Rounds of:
50 foot Single-Arm Dumbbell Overhead Walking Lunges (50/35 lb)
12 Chest-to-Bar Pull-Ups
8 Single-Arm Overhead Squats (50/35 lb, per side)
Buy-Out:
100/80 calorie Assault Bike
Time Cap: 17 minutes