AMRAP x 5 MINUTES
:30 Bike @ Mod Pace
10 Plank to Pike
10 Banded Pull Aparts
10 Step-Ups

Into...

AMRAP x 5 MINUTES
:30 Bike @ Hard Pace
10 Banded Strict Press
10 Box Jumps
10 Ring Rows

EMOM x 24 MINUTES*
MIN 1 - 15/12 Cal Bike
MIN 2 - Max Strict Pull-Ups or Max Push-Ups
MIN 3 - Max Burpee Box Crawl Overs (30/24)|(24/20) or Max Burpee Box Jump Overs (24/20)
MIN 4 - REST

*Athletes can mix and match the movements in Min 2 & 3 throughout the EMOM.

(Score is Reps)