WOD
[A] Front Squat
3-3-3-3-3-3-3

[B] Complete as many reps as possible in 3 minutes of:
Muscle Up

[COMPETITION TRAINING]
[C] For time: 
Assault Bike, 150/120 cal

Perform this workout in Tabata format. Work for 20 seconds, then rest for 10 seconds. Continue until the target is reached. Record total time including the rest periods. 

Photo Credit: Jay Clark

Photo Credit: Jay Clark