1:00 Bike or row
2 Rounds:
8 Squats holding medball
5 Hanging knee-raises
5 Dumbbell press (5L/5R)
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Bike
30 Toes to Bar
20 Dumbbell Snatches (50/35)