EMOM x 8 MINUTES (:45 ON / :15 OFF) 
MIN 1 - Bike @ EZ Pace 
MIN 2 - Lunge-Lunge-Air Squat
MIN 3 - Active  Bar Hang 
MIN 4 - Up-Down + Broad Jump 
MIN 5 - Bike @ Mod Pace 
MIN 6 - Narrow Stance Air Squats  
MIN 7 - Step-Ups or Box Jumps 
MIN 8 - Bike @ Mod-Hard Pace
 

4 SETS
ON A 6:00 RUNNING CLOCK...
100m KB Farmer Carry (Athlete Choice, Heavy)
20 Alt. Pistols
30 Box Jumps (24/20)
Max Cal Bike in Time Remaining...

-Rest 1:00 b/t Sets-

(Score is Total Cals)

Option 1 Pistol: Single Leg Box Step Downs
Option 2 Pistol: Single Leg Box Squats
 

FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)