200 Meter Run or 250 Meter Row
10 Lunge Steps - 10 Push Ups
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WOD: Part A
12 Min Rotating EMOM (4 Rounds)
Min #1 - 12 Alt. Front Rack Lunge Steps in Place - 65/45 L1, 95/65 L2, 135/95 L3
Min #2 - 12 Push Ups L1, 8 HSPU L2, 8 Strict HSPU L3
Min #3 - 30 Seconds Max Dips
Part B - 3 Rounds for time
24/18 Calorie Bike
12 Banded Pullups L1, 12 Pullups, 12 Bar Muscle Ups L3
1 Min Rest
3 Rounds for time
24/18 Calorie Bike
24 DB Front Squats - 25/15 L1, 35/25 L2, 50/35 L3