Warm Up:  7 Min AMRAP 

• 50 Jump rope/ Light Prowler (Alternate) 

• 25 Rope Slam

• 12 Glute Bridge/ Bird Dog (Alternate) 

• 6 Ring Row/ Push Up (Alternate) 

3 Rounds for Time

• 200m 

• 14 Alt. Lateral Box Step Overs

• 1:00 Wall Sit

• 14 Db Curl to Press

• .5 Distance Bike

Cashout: EMOM 5
10 Tuck Up/ 15 Sit Up 
*scale to something you can complete in :45