Work

In Pairs:
7 Min AMRAP, 3 Min Rest:
50 Back Squats (155/105) 
50 Back Squats (185/125)
AMRAP Back Squats (225/155)

50 Bench Press (135/95) 
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Scale weight to do 7-10 reps per set

CompTrain

Ring Muscle-Up Biathlon (scaled)
For Time: 
2400m Bike
15 Ring Muscle-Ups
2400m Bike
12 Ring Muscle-Ups
2400m Bike
9 Ring Muscle-Ups

Every Break on Muscle-Ups: 
600m Bike Penalty

*scale to bar muscle-ups if you’re able to string them together, aim for max set in first round and decrease for second and third round