9.18.17 MONDAY “BETA BIKE”

Strength:

5,4,3,2,1 of:

Back Squat (2sec pause at depth)

Strict Chin Up

(2min Rest between sets)

Metcon:

3 Rounds of:

15 Bar Muscle Ups (sub- 25 Pull Ups)

20 Back Squats…115/75

25/20cal Bike

2min Rest

For Time

(18min Time Cap)