Skill

7 Rounds of
30 Seconds air assault bike
30 seconds rest
30 seconds burpee pull-ups
30 seconds rest

Today we’re working on the skill of  performing quick and explosive burpees as well as sustaining a strong effort on the bike. Use a pull-up bar that is outside of your reach and attempt to pass through a portion of a strict pull-up.  Make that pull-up easier by jumping as high as you can after springing up from your burpee.  Use this opportunity to attempt a burpee speed that is a little faster that what you might normally do in a workout even if that means cutting the time short in each thirty second interval.   When you are on the bike rev up the fan quickly to an RPM that is slightly above what you would use in a longer workout and hold it there for as long as possible.

Metcon

3 Rounds for time

30 Walking lunge steps
15 Deadlifts 225/155 lb

Today’s WOD has a heavy emphasis on the legs!  Starting each round with a set of lunges will make the deadlift feel a bit heavier than normal so break up the sets as needed but do your best to keep moving and keep the intensity high!