BENCH PRESSES,MUSCLE UPS, RUNNING AND PULL UPS

Bench press 1 Rep max (15 minute time cap)

then…

30 Muscle – ups for time (20 minute time cap)

or

For time: (20 minute time cap)

run 800 meters

30 Burpee pull ups

run 800 meters

***workout choice will be based on your muscle up skill level..