Warm Up (8 Mins)
3 Rounds
:30 Banded Press
:30 Plate Runners
:30 Spealler Rolls
:30 Jumping Jacks
:30 Rest

Bike Intervals (4 Mins)
:30 Arms Only
:30 Sprint
:20 Arms Only
:40 Sprint
:10 Arms Only
:50 Sprint
1 min Easy Bike

Metcon: 12 Min
12 Min AMRAP Ladder
1 Burpee Box Overs
2 DB Push Press
2 Burpee Box Overs
4 DB Push Press
3 Burpee Box Overs
6 DB Push Press
4 Burpee Box Overs
8 DB Push Press