20 minute AMRAP 20/15 Calories – moderate pace Assault Bike 20/15 Calories – sprint pace Assault Bike 1 minute rest off Bike

40 Front Rack Box Step Ups 30 Shoulder to Overhead 20/side Single Arm Dumbbell Overhead Squat

12 minute AMRAP 2 Rope Climbs 5 Strict Pull Ups 10 V-Ups 20 Calories Row

5x 7 Hang Power Cleans 11 Burpees over the Bar 40 Double unders

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