12 18

WARMUP

7 minutes Smooth
Unbroken
3 Inch Worms
8 RDLs
8 Barbell Rows
8 Front Squats
8 Strict Press
10 Ski Jumps

BUYIN

2 RNDS
30 sec Row 
5 Burpee Box Jump Overs
6 Cal Airbike
20 Doubleunders

WORKOUT

5 min AMRAP  - Goal 200+
FOR CAL/REPS
Cal Row

Rest 5:00

5 min AMRAP
Burpee Box JUMP/Step Over 20/16

Rest 5:00

5 min AMRAP
10/7 Cal Airbike →
           Shuttle Run
20 Doubleunders →
           50 Singleunders

BONUS

3 RNDS
30 sec Russian Twist
10 Banded Hip
           Abduction (ea/s)
10 Bent Windshield 
                       Wipers
10 Kb Windmills  (ea/s)