Fitness
5 Rounds, Every 4 Minutes:
15/12 Calorie Assault Bike
10 Alternating Single Leg Barbell or Double DB Deadlift (Challenging)
6 Strict Toes to Bar
3 Strict Pull Up

Open
“Ninja Turtle”
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts 225/155#
15/12 Calorie Assault Bike

CAP 20

Alpha

Tempo Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%

Pegboard Practice
Alternating For 15 Minutes:
Station A: 50 Meter Sled Drag (Building to Moderate Load)
Station B: 1 Pegboard