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 Warm Up

3 rounds

10 cal bike

4 push ups

6/6 gorilla row 53#

4 rounds

15 cal ski as fast as possible

rest 2 min

30, 30, 33, 34 secs

20 min cap

60 cal row

50 wallball 20#

40 cal ski

30 GHD

20 cal bike

10 bar muscle ups

Time: 18:39

Row in 2:37, wb as 25-15-10, ski in 2:33 (felt like I was gonna puke after), GHD 10-10-10, bike 20 cals in about 1:20, BMU unbroken.

I was happy with ub bmu at that point in the workout for 10 reps.