[COMPETE]
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike OR 200 M Run
12 Chest to Bar Pull-ups
9 Thrusters 85/115 M65/95

Score = Slowest Round. Log all four round times.

[TRAIN]
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
9 Strict Pull-ups
9 Thrusters 85/115 M65/95

[SWEAT]
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Kipping Pull-ups
9 Thrusters 65/85 M55/75

AFTER PARTY- 3 Sets:
7 Seated Single Arm Arnold Press
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups

AT HOME
On the 4:00 x 5 Rounds:
30 Jumping Lunges
12 Double Dumbbell Bent Over Rows
9 Double Dumbbell Thrusters 35/50 M25/45

EQUIPMENT-FREE
On the 4:00 x 5 Rounds:
30 Jumping Lunges
12 V-Ups
9 Push-ups