AMRAP x 30 min @YBTE

Bike 800/650m Bike
Then 3 rounds of:
5 PushUps
10 (5/5) DB Bent Over Row
15 Air Squats
800/650m Bike
Then 3 rounds of:
5/5 DB Clean& Split Jerk
10 Box Jumps/Step Ups (Step down)
15 Toe Touches

A. Alt. EMOM x 16 min; AHAFA
A1. 6-8/6-8 Gorilla Row
A2. 8-10/8-10 Split Squats
A3. 12-16 Romanian Deadlift
A4. 10/10 Dynamic Side Plank + 15 Sec Plank hold

B. For time @YBTE:
10-9-8-...-1 of:
Russian Swings
Goblet Squats
Shoulder2Overhead (x2)

*20 DU /40 SU between Rounds

*Time Cap: 14 min

A. E90s x 5 Sets
6-5-5-4-4 BB. Front Squats @60-70% of FS 1RM (Increase Weight as Reps Decrease)

B. Alt. EMOM x 16 Min
B1. 6-8/6-8 Overhead Split Squats (BB/DB/KB)
B2. 10-15 Inverted Rows/Ring Rows
B3. 6-8 Explosive High Box Jumps (Step Down From Box)
B4. 10-15 Weighted Victorian Raises on Box @Light Plates

C. You Have 5 Minutes to Finish 3 Rounds of:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec Hollow Hold

Rest As Needed After Each Round