For Time
800 meter Run 50 Back Squats (135/95 lb) 50 Bench Press (135/95 lb) 800 meter Run 35 Back Squat (135/95 lb) 35 Bench Press (135/95 lb) 800 meter Run 20 Back Squat (135/95 lb) 20 Bench Press (135/95 lb) 800 meter Run 1 Muscle-Up
Notes
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.
After a warm-up make your first effort a heroic effort on the bike
and record the distance. Take any rest needed and give the best
dumbbell bench-press you can at fifteen reps or less. Again, rest
as long as you want then repeat both efforts. Use the same
weight for each bench press set.
If the first cycling and bench-press effort are true max efforts, then
the second and third efforts are not repeatable no matter how long the rest.
To test the quality of the first efforts and demonstrate the point of the
workout take a LONG break after each couplet.
Keep the rest between cycle effort and bench-press constant for each couplet.