3:00 Bike

Into…

1 ROUND

10 Banded Pull Aparts

10 Samson Lunges

10 DB DL

5/5 SA DB Strict Press

Into…

1 ROUND

10 Ring Rows

10 DB Farmer Lunges

5 DB Power Cleans

5 DB Push Press

Into…

1 ROUND

10 Kip Swings

10 DB Box Step Ups

5 DB Ground to Overhead (DB CJ or DB Snatch)

30 Bar Muscle-Ups*

AMRAP in Time Remaining…

15/12 Cal Bike

10 DB Box Step-Ups (24/20)|(50/35)

5 DB Ground to Overhead

(Score is Rounds + Reps)

KG DB: (22.5/15)

40 Burpee Pull-Ups

AMRAP in Time Remaining…

12/10 Cal Bike

10 DB Box Step-Ups (20)|(35/20)

5 DB Ground to Overhead

(Score is Rounds + Reps)

KG DB: (15/10)

ON A 21:00 RUNNING CLOCK..*.

50 Bar Muscle-Ups** or 60 Burpee Pull-Ups

AMRAP in Time Remaining…

15/12 Cal Bike

10 DB Box Step-Ups (Athlete Choice)

5 DB Ground to Overhead

*P1 and P2 will split Bar Muscle-Ups or Burpee Pull-Ups as needed. Once starting the AMRAP they will complete the workout waterfall style, alternating reps. Ex. RND 1= P1 completes Cal Bike, P2 completes Box Step-Overs, P1 completes 5 DB Ground to Overhead. RND 2= P2 completes Cal Bike, P1 completes Box Step-Overs, P2 completes 5 DB Ground to Overhead, and so on.

(Score is Rounds + Reps)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)