1. 10 SETS
15/12 Cal Bike

-Rest as Needed b/t Sets-

(No Measure)

-Rest at Least 5:00-

2. 2 SETS
30 Pull-Ups
30/25 Cal Bike

-Rest :30 b/t Sets-

(Score is Time)

400m Run or 500m Row (athlete choice!)
into...
2 SETS
10 Alternating Groiners
10 Glute Bridge-Ups
10 Alternating Heel & Knee Grab

Then into w/ Empty Barbell…
2-3 QUALITY SETS
7 Strict Press (press and hold at top)
7 Good Mornings
7 Bent Over Rows

AMRAP x 18 MINUTES
7 Ring Muscle-Ups or 10 Burpee Pull-ups
10 Deadlifts (275/195)|(185/135)
35 Sit-Ups

(Score is Rounds + Reps)

FOR QUALITY*
1:30 Tuck Hold
1:30 Plank Hold
1:30 Hollow Hold
1:30 Plank Hold

*Each exercise is on a running clock, accumulating as much time in the position as possible.

(No Measure)

"REMIX OF 18.2"
FOR TIME
1-2-3-4-5-6-7-8-9-10
DB Front Squats (50/35)
Hand Release Push-Ups

(Score is Time)