Warm up
3 rnds
30 sec single/double unders
5 press
5 Squats
5 thrusters
——
Warm up the Thruster weights.
Then lung opener and leg pump
With assault bike
Seating 4x 20s on 20 off
No seat 4x 20s no n 20s off
Rest 5 min prior to start.

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)