Complete for time:

BUY IN:  50/45 Calorie Bike

Complete 5 rounds of:

20 DB Push Presses (rx-45/30)(35/25)

40 Double Unders

BUY OUT:  50/45 Calorie Bike

Complete for time:  off the rack

21 Back Squats (rx-225/155)(m-180/120)

42 GHD sit ups or 63 SL Sit Ups

10 BURPEES

15 Back Squats

30 GHD's or 45 SL sit ups

10 BURPEES

9 Back Squats

18 GHD's or 27 SL Sit Ups

10 BURPEES

Buy In:  Trail Run :)

Complete 6 rounds for time of:

20 SDLHP (rx-95/65)(m-75/50)

20 Wall Balls 20/14 (10'/9')

Buy Out:  Trail Run

Complete this 18:00 AMRAP of:

12 Muscle Ups

36 KB Swings (55/35)

Complete this 25:00 AMRAP of:

18/15 Cal. Bike

8 Handstand Push Ups

8 Hang Cleans (rx-165/110)(m-130/85)