ON A 10:00 RUNNING CLOCK…
3:00 Bike
Immediately Into…
AMRAP x 7 MINUTES (With a light KB)
2/2 Unbroken KB Complex* (R/L)
10 Strict Sit-Ups (Hands behind the head)

*1 Complex = 2 Single Arm KB Deadlift + 3 KB Hang Clean Lunges (Like receiving a Squat Clean but in a lunge)

4 SETS FOR MAX REPS
ON A 4:00 RUNNING CLOCK...
30/24 Cal Bike
25 Sit-Ups
Max Russian KB Swing in Time Remaining (70/53)|(53/35)

-Rest 1:00 b/t Sets-

(Score is Reps)

KG KB: (32/24)|(24/16)

4 SETS FOR QUALITY
20 Alt. DB Hammer Curls
1:00 Plank

-Rest as Needed b/t Sets-

(Score is Weight)