3 ROUNDS
:30 Bike
5/5 SA Ring Row
3/3 DB or KB Windmill
5/5 SA DB or KB Front Rack Lunge*

*3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge)

EMOM x 28 MINUTES
MIN 1 - :50 Max Rope Climbs
MIN 2 - 15/12 Cal Bike
MIN 3 - 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)
MIN 4 - :50 Max Sit-Ups

(Score is Total Reps Rope Climb)

"TABATA"
8 SETS (:20 ON/:10 OFF)
Russian Twist*

*Weighted Optional

(Score is Reps)