Strength: Deadlift 5RM for the day
Tabata, alternating movements for 12 minutes
KB swings 55/35
Scale for muscle ups is pull ups, chest to bar if possible.
Deadlift recovery: Reverse hyper 3x15 @ 170/90
Establish max RPM. Take no more than 4 attempts
Then take 80% of that number and perform:
20 secs work at no less than 80% and 40 sec active rest for 10 minutes.
Keep the bike moving the entire 10 minutes