AMRAP x 4 MINUTES

8/6 Cal Bike

8 Scap Pull-Ups

8 Ring Rows

8 BB Strict Press

Into…

1 ROUND

8 Kip Swing

8 BB Push Press

:30 Hard Bike

Into…

1 ROUND

8 Big Kip Swings

8 BB Push Jerks

:30 Hard Bike

2 Push Press

+

2 Push Jerks

*Start Light and build up to and past Workout Weight.

(Score is Weight)

50/40 Cal Assault Bike*

20 Chest to Bars

20 Shoulder to Overhead (135/95)

*Cal C2: 65/50

Cal Echo: 40/32

(Score is Time)

KG BB: (60/42.5)

40/35 Cal Assault Bike*

20 Pull-Ups

20 Shoulder to Overhead (95/65)

*Cal C2: 50/40

Cal Echo: 30/22

(Score is Time)

KG BB: (42.5/30)

3 ROUNDS FOR TIME*

80/70 Cal Assault Bike**

40 Chest to Bars or Pull-Ups

40 Shoulder to Overhead (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

**Cal C2: 105/80

Cal Echo: 60/50

(Score is Time)

MIN 1 – :45 Calf or Foot Smash

MIN 2 – :45 90-90 Hip Rotations

MIN 3 – :45 Rebound Pose

(No Measure)