Happiest of Happy Birthdays to Uncle Brian Tsuchiyama!!! (How many burpees we doing this year???)

“Napalm”
Open
2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts 225/155#
40 Wallballs 30/20#

Fitness
2 Rounds:
10 Jumping BMU or Ring Dips w/ 1” Hold @ Bottom
20 Burpees Over Bar
30 Deadlifts 185/135#
40 Wallballs 20/14#

CAP 20 

Alpha

Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts

Pegboard Practice
On the 2:00 x 5:
50 Double-Unders
1-2 Pegboard Ascents

Not for time or score, but as a chance to feel through the Pegboard ascent with a bit of fatigue prior to with the jumprope. Use your discretion as to how many climbs, as we are using this as practice, and not training. Let's move well here.

Aerobic Capacity
Not for Time:
150/100 Calorie Assault Bike
Males work through their 150 calories in this flow:
15 Calories Slow, 15 Calories Fast
Females work through their 100 calories in this flow:
10 Calories Slow, 10 Calories Fast

Across the calories, this equates to being (5) full rounds of slow pace, to fast pace. Aim is to gradually increase in intensity during these fast paces, towards a full sprint on the final iteration. Our "slow pace" is intended to be a conversational, recovery pace.