A. 21

8 rounds of:

10 pullups (split)
12 Burpees (syncro)
14 cal. Echo Bike YGIG

28 min Timecap

A. Conditioning

4 Sets

4min on // 2 min off

400m row (scale as needed to stay sub 2min)

then AMRAP of:
6 push ups
9 russ. KBS
12 goblet squats

A. Strength

3 sets
12-16 hip banded Double DB romanian DL with 2s ecc. (Green band)
Rest 60s
8-10 DB floorpresses into 16-20 banded triceps pushdowns (red band)
Rest 60s

B. Wod

3 rounds for time

15 Burpee Boxjumpovers
15 Pullups (jumping pullups)

TC 10 min

A. 10 minute AMRAP of Rowing and Farmers Walks

Row
Farmers Walk

B. Rest 3 minutes

.

C. 10 minute AMRAP of Rowing and Rope Sled Pulls

Row
Rope Sled Pull

D. Rest 3 minutes

.

E. 10 minute AMRAP of Single Unders and Wall Ball Shots

300 Single Under
30 Wall Ball Shots