Warm Up: 4 Mins

3 Rounds
45 Second Easy Row / 15 Second Row Sprint

Then 5 Inchworms

Intervals: 8 Min Cap

2 Rounds
15/12 Cal Bike Sprint
30 Second Rest
15/12 Cal Row Sprint
30 Second Rest
200 M Run Sprint
30 Second Rest

Metcon: 10 Mins

10 Min AMRAP
15 DU / Singles
10 DB Push Press
5 Ring Rows