Invictus Strength Program 12 (Met Con 3)

WOD:
Gymnastics-
Bar Muscle Up Mastery 1.1

Strength-

This is a paid program, cannot share...hint lets get dirty and be a super nice guy

MetCon-
4 Rds for Time:
30 Cals Xebex Bike
rest 1 min.
400m Run
rest 1 min.

23:10