WOD
[A] Complete as many rounds as possible in 20 minutes of: 
Run, 400m
7 Muscle Ups 

[COMPETITION TRAINING]
[B] For time:
Farmer's Carry, 500m

Men use 2 x 32kg Kettlebells
Women use 2 x 24kg Kettlebells 

[C] For time:
Assault Bike, 50 calories