WOD
[A] Back Squat
3-3-3-3-3-3-3

[COMPETITION TRAINING]
[B] For total reps: 
Burpee Muscle Up, 3 mins
Rest 3 mins
Burpee Muscle Up, 2 mins
Rest 2 mins
Burpee Muscle Up, 1 min 

[C] Tabata Assault Bike
8 x 20 sec on/ 10 sec off
Score is total calories.
 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift