AMRAP x 8 MINUTES*
:45 Bike (ez)
10 Inchworm + Downward Dog
10 Scap Pull-Ups
10 Tuck-Ups

*At 4:00 switch to:
:45 (mod)
10 Groiners
10 Ring Rows
10 Sit-Ups

3 SETS FOR QUALITY
5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)
15 Bench Dips

(No Measure)

EMOM x 20 MINUTES
MIN 1&2 - Max Cal Bike
MIN 3&4 - AMRAP of Couplet
MIN 5 - Rest

*1 Round of Couplet is...
5 C2B Pull-Ups
10 Sit-Ups
20 Mountain Climbers

(Score is Total Cals)