Run/Row 400m or 1k Bike x 12min E4MOM
(score is slowest time of the 3)
15min AMRAP:
Run/Row 200m or 0.5k Bike
Max Rep Muscle-ups MRX Chest to Bar Pull-Ups
*Once you come off the bar you have to run/row 200m
**Score is total Muscle Ups/Chest to Bar Pull-Ups completed in 15min
Core Development
15 Russian Twists
15 GHD Sit-Ups
15 Back Extensions
15 Russian Twists
15 GHD Sit-ups
15 Hip Extensions
