1. Movement Prep/Activation
10:00 AMRAP
60-second Air Bike (30 easy, 20 mod, 10 fast)
10-second Handstand Hold
3 Inch Worms
10 Deadbugs

2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build-in pace)
1 Wall Walk

EMOM 10

3 Front Squats (From floor)

5 Sets

Time cap each set: 2:30

RX
12/10 Calorie Air Bike
4 Wall Walks
12/10 Calorie Air Bike
-rest 1:1 between sets-

RX+

15/12 Cal Bike

5 Wall Walks

7 Rounds / 15 cap

10 KBS (53/35 | 45/25)

5 Burpee Pull-Ups

RX+

10 KBS, 70/53/35

3 Burpee BMU

Advanced:
1 set of Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets

Intermediate:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets

Beginner:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip, with toes touching ground)
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
- Rest 1:00 between sets

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)