AMRAP x 5 MINUTES
:30 Bike or Row @ Mod Pace
10 Plank to Pike
10 Banded Pull Aparts
10 Step-Ups

Into...

AMRAP x 5 MINUTES
:30 Bike or Row @ Hard Pace
10 Banded Strict Press
10 Box Jumps
10 Ring Rows

EMOM x 24 MINUTES*
MIN 1 - 12/10 Cal Bike or 15/12 cal row
MIN 2 - Max Strict Pull-Ups/Max Push-Ups
MIN 3 - Max Burpee Box Jump Overs (24/20)
MIN 4 - REST

*Alternate between pull ups and push ups

*Stop at the 50 sec mark

(Score is Reps)