*Work up to a heavy single for the day. Make sure you have a spotter! After your single, complete a 3×5 around 70-75% of what you just hit!
20 Minute Alternating EMOM:
EVEN: 20/15 Calorie Bike Erg
ODD: 5 Muscle Ups
*Stay on pace! Cut down the reps as needed but rotate on the minute no matter what. Hit the designated calories or work for :50-:55 of the minute and then rotate regardless of where you are at. The scale for the muscle ups is 5-8 Strict Pull Ups. Use a band if needed.