40-20-10

1. Bike
2. Wall Ball Slam
3. Bike
4. Wall Ball Twist
5. Row
6. Wall Ball Jump Over
7. Row
8. Wall Ball Slam
9. Bike
10. Plank on Wall Ball

15 minute AMRAP

15 Push Press 95/65
12 Sit -ups ( GHD or PVC)
12 Cal Row

Rest 2 minutes

5  Minute EMOM
Min 1: Max Slam Balls
Min 2: Plank
Min 3: Max Slam Ball
Min 4: Plank
Min 5; Max Slam Ball

Rest 2 Minutes

15  Minute AMRAP
12 SDLHP's 95/65
12 TTB
12 Cal  Bike