EMOM 20:

Min 1) 50 Double Unders (50 single

Min 2) 8-16 Ring Rows

Min 3) 8 Strict HSPU

Min 4) 8 Single Arm Bent Row each Arm

Min 5) Rest

METCON

AMRAP 12:

12/9 cal bike

12 Toes to Bar

12 Push Ups

OPTIONAL ADDITIONAL WORK

A) 20 Min Easy Recovery Bike or Row

B) 20 Min Stretch