* 7 Burpee Muscle up (scale burpee c2b/pullups)
* 21 Air squats
(16min time cap)
Aerobic capacity training. To benefit the most, finish the WOD within the time cap. There is a lot of work so movement efficiency and manageable movements are key.
Try not to rest on the run as the tempo will slow down a little bit on the burpee m/u /c2b where you can catch your breath.