12:00

10min AMRAP

Part A

8cals bike damper 10

1 sled push

1 sled pull

1 length sandbag walking Lunge

Rest 2mins

Part B

5 Barbell strict press

6 Banded pull ups

8 Hand release Push ups

20 sec HSH or Hollow hold

Skill

Pull up progression work

WOD

12 min AMRAP

10/10/8 Cals Alt Bike erg/ Run / Eco Bike

10 Wall Balls

10 DB Step ups

10 DB Snatch