Get on a A-bike/rower/tread-mill and start moving*.
At the 4 min mark stop and do 1
of these 3 exercises from Monday's
Upper Body Pull.
2 muscle ups (or attempts)
5 strict pull ups
30 seconds of negative pull ups
10 wall balls
Then get back on the
Bike/rower ski erg and repeat the upper body pulling and wallball routine at minutes
Ex If you bike and muscle up you will be biking for 40 minutes but you will be stopping 10 times and you'll perform 20 muscle ups and 100 wall balls total. Each time you get off the bike the muscle ups and wall balls should take about 90 seconds so you'll only have about 2.5 min to bike the next round.
*at a pace you think you can maintain for 40 minutes