5 rounds, each round for time, of:
4 Muscle-ups
12 Alternating Dumbbell Snatches, 50/35 lbs
18 Bike Calories

Rest 2 mins between each round.

Goal: sub 3 mins/round

This is an interval workout which means we want you pushing the pace on each round. The muscle-ups or variation you choose is at a rep range that should have you completing them unbroken. Same with the alternating dumbbell snatch. Bend those knees to save your back in the pull. The bike at the end of this interval is the trap. You’re going to be able to push hard here which is what we want. Keep track of your intervals and see how consistent you can be across all 5 rounds without gaming the workout. A good goal is to keep every round within 3min and each round within :20sec of one another.

Post Workout
1x:
2-3min Foam Roll Back
2-3min Straddle Stretch