3 ROUNDS
1:00 Bike
20 Crunches
15 Banded Pull Aparts
10 Scap Pull-Ups*
5 Ring Rows w/ Pause at Top

*1st Round perform 10 Scap Pull-Ups
2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards
3rd Round perform 10 Small Kip Swings

ON A 10:00 RUNNING CLOCK...
Practice Kipping and Butterfly C2B Pull-Ups

(No Measure)

2 SETS
AMRAP x 8 MINUTES
15/12 Cal Bike
10 Chest to Bar Pull-Ups
15 Sit-Ups

*Pick up where you left off.

-Rest 2:00 b/t Sets-

(Score is Rounds + Reps)

FOR RECOVERY
5:00 Foam Roll Lats

(No Measure)