Warm Up: Down and Backs or 400m
:60 Jump rope
30 Band Pull Aparts
20 Lateral Overs
10 Burpee
EMOM 18 Minutes:
200/150m
10 Db Step Ups
30 Sec Plank on Rings or :40 Pillar Plank
12 Db Snatch
Finisher:
Against a 5:00 Clock
Run 400m
Max Cal Bike in Remainder of time