Warmup: 5min AMRAP of 10 foot Duck walk, 10 foot inch worm crawl, 10 foot lunge reach and twist, 10 foot side to side, 5 burpees with no push up.
Pre-mobility: Spiderman with band around rig

Health and Fitness
A. As many reps as possible in 21 minutes AMRAP21
In pairs
One team member Rows for max calories, while partner completes:
10 Box jumps
14 OH walking lunges w/ #25/10 plate (25’ or to the squat destination)
21 push-ups
28 Air squats
*Then run back to bike with weight plate (overhead) to trade positions with partner. Partner then completes lift sequence in the same order (7-14-21) while teammate rides the bike.
*Teams collectively complete as reps/rounds as possible and count total calories on Assault bike to add to final score (in the event of a tie).

Classic
As many reps as possible in 21 minutes AMRAP21
In pairs
One team member Rows for max calories, while partner completes:
7 Power snatches #75/55 (Rx male/female loads/pounds/feet/inches)
14 OH walking lunges w/ #25/10 plate (25’ or to the squat destination)
21 push-ups
28 Air squats
*Then run back to bike with weight plate (overhead) to trade positions with partner. Partner then completes lift sequence in the same order (7-14-21) while teammate rides the bike.
*Teams collectively complete as reps/rounds as possible and count total calories on Assault bike to add to final score (in the event of a tie).