Endurance day-
2:00 AMRAP / 2:00 rest, for 6 sets-
Rounds 1&4- 20 Pull ups- AMRAP Of cal bike in the remaining time
Rounds 2&5- 20 T2B- AMRAP Of cal bike in the remaining time
Rounds 3&6- 20 Burpees to target- AMRAP Of cal bike in the remaining time
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Gainz-
On a running clock-
0:00-30:00– EMOM-
1) 8-6-6-6-4-4-4-3-3-3- Front squats
2) 5-4-4-4-3-3-3-2-2-2-1 Strict presses
3) 10 No push ups renegade rows
30:00-32:00– Rest & transition
Then complete– 30 sit up to stand up