WOD

Warmup 400m Run Pushup Complex HS hold 30 sec 1:00m on Bike  Skill

30 min EMOM Minute 1 8 Backsquats 185/135

Minute 2 - 40 ft sprint down and back x 4 - the length of rig

Minute 3-4 30/22 Cals on Bike 

Minute 5 - 20 GHD or 30 abmat situps 

Minute 6 - Rest WOD  8 Min AMRAP  40 Double Unders 

10 Alt DB Snatch  20 Air Sqauts 10 DB Clean and Jerk