11 4

                        WU

2:00 Row / BIKE

    then    3-4 RNDS

30 sec Singleunders

10 Bird Dogs

30 sec Plank

10 Arm Circles     ea/s/way

  

                    WO

3k/2.5k Row  OR ROW

    into 

AMRAP

8 Toes to Bar unbroken

      OR   8 hanging knee raise

50 Doubleunders or 100 singles

         unbroken