A. 4 x 5 Min AMRAP's @80-90% Intensity

A1. 5 Min AMRAP
15-12-9 Reps of:
Cal Row (♀ do 12-9-6)
Toes to Rings
Remaining Time: AMRAP of Double Unders

A2. 5 Min AMRAP
12-9-6 Reps of:
Atlas Ball Over Shoulder (40/25 kg)
HSPU (anyhow)
Remaining Time: AMRAP of SA. Devils Press (22/14 kg)

A3. 5 Min AMRAP
9-12-15 Reps of:
Cal Row (♀ do 6-9-12)
Hand Release Pushups (♀ do 6-9-12)
Remaining Time: AMRAP of Double Unders

A4. 5 Min AMRAP
6-9-12 Reps of:
Atlas Ball Over Shoulder (40/25 kg)
Pull Ups (anyhow)
Remaining Time: AMRAP of SA. Devils Press (22/14 kg)

*3 Min Rest Between Each AMRAP

A. For Time @Your Best Technical Effort

1200/1000 m Bike

22-16-10 reps of:
DBL KB Push Press (Scale to single arm)
Alt. Single Leg Russian Leg Lifts (ToeTaps/ T2B)
Box Jumps (Step Ups)

1400/1200m Bike

22-16-10 reps of:
DBL KB Deadlift @same-weight
Toe Touches
Air Squats

1600/1400m Bike

22-16-10 reps of:
DBL KB Front Squats @same-weight
Heel Taps x2
Burpees (Sprawls)

1800/1600 m Bike

Time Cap: 32 minutes