Warm Up
15 Min EMOM
Minute 1 10/8 Cal Bike
30 secs Kip Swings
12 Sit Ups
8 Push Ups
30 Sec HS Hold/Pike Hold

Rest 5 Minutes
800m Run Time trial or 500M row time trial

Rest 5 Minutes

12 Min AMRAP
8 HSPU or pike push ups or heavy push press with Dumbbells
6 T2B
4 Air Squats