Work Capacity:
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike/row
9 Barbell-Facing Burpees
6 Power Snatches (135/95)
Accessory - For Time:
50x Strict Pullups*
*every time you come off the bar, complete 5x strict ring dips
cap = 7:00
Scales:
Pullups - banded pullups, ring rows (mark your foot position so it doesn't move as you get tired), DB Bent Rows
Dips - banded dips, ring pushups (with rings hovering just off the floor is ideal, or on an incline as needed)
any scale you pick should be a strict, controlled movement; no kipping substitutions
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