3:00 Bike → :20 Work/:40 Recovery*
*Every round of :20 Work, increase the pace!

Then...

3 ROUNDS
5 Bootstrappers
10 Cossack Squats
10 Scap Pull-Ups
5 Kipping Swings

IN TEAMS OF 3...

2 SETS x 3 MINUTES @ EACH STATION*
STATION 1 -- Back Squat (185/125)|(135/95)**
STATION 2 -- Cal Bike
STATION 3 -- Toe to Bar
STATION 4 -- Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

(Score is Reps in Each Set)

4 SETS FOR QUALITY
10 DB Renegade Rows
10 DBL DB Hammer Curls
10 DBL DB Bicep Curls
10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

(No Measure)