Work

20 Minute AMRAP
800m Run / 2400m Bike
50 Overhead Squats (45/35) 
800m Run / 2400m Bike
50 Thrusters (45/35) 
800m Run / 2400m Bike
50 Front Squats (45/35)

Friends:
20 Minute AMRAP
400m Run / 1200m Bike
25 Air Squats
Rest 1 Minute