For time:

100/80 Row Calories

100 Bench Press, 115/75 lbs

30 Bar Muscle-ups

80/64 Row Calories

80 Bench Press, 135/85 lbs

10 Rope Climbs

60/48 Row Calories

60 Bench Press, 155/95 lbs

6 Legless Rope Climbs

Complete in teams of 2. Split reps as desired.

Bar Muscle-ups / 60 Chest-to-bar Pull-ups
Rope Climbs / 40 Strict Pull-ups
Legless Rope Climbs / 20 Burpee Pull-ups

Target time: Sub 32 minutes
Time cap: 40 minutes
Basically, it’s a cardio/bodybuilding workout, so make sure you find a partner that matches your skill level. Be aggressive on the row and strategic through the push/pull combo to avoid muscle failure. Know that weight and skill go up while fatigue builds. Be smart and calculated, or you may be standing around for a while.

Your chest and arms will hurt real good after this one. Communicate and know when itโ€™s time to switch.