A. Warm up for B B. AMRAP 4 250/200m row 20 WBS (9/6kg) 2 min. rest AMRAP 4 600/500m Air bike 20 T2B 2 min. rest AMRAP 4 30 x 10m shuttle run 20 push ups 2 min. rest AMRAP 4 60 DUs 20 KB Swings (9/6kg) 2 min. rest AMRAP 4 20 Box Jumps
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A. EMOM 12 odd: 6 C2B even: 6 strict ring dips B. 9-12-15-18-15-12-9 Pull ups Air Squats Ring dips Ab mat sit ups
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