Warm Up:
Row 500m
Assault Bike 1000m
Stretch & Mobilise

JYD

Front Rack Lunge Tekkers
Bar Muscle Up Tekkers

WOD:
For Max Reps of:
1 Minute of Bar Muscle Ups
1 Minute of Front Rack Lunges @ 42.5/60kg
1 Minute of Ab-Mat Sit Ups
2 Minute of Bar Muscle Ups
2 Minute of Front Rack Lunges @ 42.5/60kg
2 Minute of Ab-Mat Sit Ups
1 Minute of Bar Muscle Ups
1 Minute of Front Rack Lunges @ 42.5/60kg
1 Minute of Ab-Mat Sit Ups

* Scale BMU for Band Assisted or Jumping Bar Muscle Ups
* Scale BMU for Chest to Bar or Regular Chin Over Bar Pull Ups including Band Assisted or Jumping PU’s or Ring Rows
* Scale WEIGHT as needed