1.) READY: 1 Round (0:00-8:00)
- 1:00 Bike
- 1:00 Row
- 1:00 Shuttle Run (30’ Down + Back)
- 12E Deadbug
- 5 T-Inchworm w/Push-Up
- 5 Sumo Squat to Stand w/:03 Hold in Bottom

* Allow athletes 8:00 to get stations ready. You can have athletes start at different stations and rotate clockwise.

2.) BURN: "Ying Yang" (16:00-36:00)

2a.) 3:00 AMRAP: (REST 1:00 then proceed to next AMRAP)
- 7/5 Calorie Row
- 7 Lateral Burpees over Rower

2b.) 3:00 AMRAP: (REST 1:00 then proceed to next AMRAP)
- 120’ Shuttle Run (2X: 30’ Down + Back)
- 10 Russian Twists w/WB (Athletes Choice)

2c.) 3:00 AMRAP: (REST 1:00 then proceed to next AMRAP)
- 7/5 Calorie Ski (Substitute for 7 V-Ups if needed)
- 7 American KB Swings (Moderate)

2d.) 3:00 AMRAP: (REST 1:00 then proceed to next AMRAP)
- 7 DB Hang Power Clean (Moderate)
- 7 DB Bench Press (Moderate)

2e.) 3:00 AMRAP: (REST 1:00 then proceed to next AMRAP)
- 7/5 Calorie Bike
- 5E KB Goblet Reverse Lunge (Moderate)

* Allow athletes 5:00 to cool down and clean up equipment.

3.) ADAPTATION: 6:00 Alternating EMOM (41:00-46:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Thread The Needle
Minute 3: :40 Down Dog + Up Dog Transitions