Warmup: 10:00 AMRAP

bike :30 @ building intensity + 5 RR/pullups + 5 pushups + 10 KBS + 10 pass thrus

Skill Conditioning: every 1:30 x 6 rounds (3 each of 2a/2b)

1) AB 18/13 calories C2 bike 22/17 calories (C2 only if more than 10 ppl)

2a) 10-15 C2B pullups (if you can't get at least 10, scale to pullups)

2b) 10-15 kipping HSPUs (if you can't get at least 8, scale to :45 hs hold)

*alternate 2a/2b, waterfall start...everyone bikes first

*max working time of 1:00-1:10, sub banded strict pullups for kipping

Conditioning: 16 EMOM

1 - 200m run

2 - 12 deadlifts 185/125#

3 - 2 rope climbs (1st legless if possible), sub :20 chin hold/12 ring rows

4 - 3 hang squat cleans (same weight as deadlift)

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