Warm Up 23 (No Measure)

10 Pull Ups

15 Inch Worms

15 Jump to Ring Hold

20 Air Squats

20 PVC Pass Throughs

+

3 RNFT:

30 Sec Crab Pose

30 Sec High Plank

Metcon (AMRAP – Rounds)

Every Minute on the Minute x 16 (4 Rounds):

1st: 11/9 Cal Assault Bike

2nd: 10 Box Jumps @ 30/24

3rd: 12 burpees

4th: 2 Rope Climbs

Scale 1:

1 – 10/8

2 – 7 @ 24/20

3 – 12/10

4 – 1

Scale 2:

1 – 8/6

2 – 7 @ 20/16

3 – 10/8

4 – 10 Chest to Bar