A. 4 sets of (up to 15 min)
AMRAP Strict Pull-ups or 1-3 Negatives
30s rest
AMRAP Kipping Pull-ups or Hard Ring Rows
1 min rest
AMRAP Strict HSPU or Seated DB Press
30s rest
AMRAP Kipping HSPU or Push Press with DB’s
1 min rest

B. 4 sets of
4 min of work; 2 min of rest
20 Box Jumps (24/20”)
15 DB S2OH (35/25# per hand)
10 DB Goblet Squat (1 DB @ 35/25#)
Max Cals on Bike in remaining time