Sat Mar. 1 "Cattywampus"

Move

Every 4 Minutes x 7 Rounds:
Min. 1: 10 Ring Rows
Min 2: Bike Cals
Min 3: 6 Double Dumbbell Push Press
Min 4: Bike Cals

Train

1) Cattywampus

For Time (30 Min. Cap)

45 Strict Pull Ups
45 Dumbbell Shoulder to Overhead (70/50)
*Every 2 Min. (Starting at 0:00): 12/10 Cal Bike

Stimulus

1) This workout is designed to rotate between about 1:00 for the bike and 1:00 for the non-run movements. Choose variations that will allow you to complete roughly 6-9 reps per round of pull ups and S2OH movements. Lean back to initiate the pull up, making sure a kip isn’t used. Use two dumbbells for the S2OH and get them overhead using either a push press or push jerk, depending on how heavy they are for you.

Extra Credit
50 Tempo Barbell Curls (3 Sec. Negative)