Warm-up

4 Rounds, Every 2 Minutes: 
20 Toes-to-bar
Time Remaining: Max D-Ball Hold 50/30

No Rest Between Rounds. 8 Minute Running Clock.

Work

"Half Circles"
For Time: 
75/50 Calorie Assault Bike
150 Double-Unders (3 mins max) / 75 box jumps/step-ups @ 24/20
1000 Meter Row
2 RFT

-can start at the bike or the rower

CompTrain

Kipping Handstand Pushups
On the 2:00 x 5 Rounds
40% of Max Kipping Handstand Push-ups 
50' Front Rack Dumbbell Lunge

Build in Weight to a Heavy 50' Distance.

"Fuller Circle"
For Time: 
75/50 Calorie Assault Bike
125 Double-Unders
2000 Meter Row
150 Double-Unders
75/50 Calorie Assault Bike

Midline:

4 Rounds, Every 2 Minutes: 
20 Toes-to-bar
Time Remaining: Max D-Ball Hold 50/30

No Rest Between Rounds. 8 Minute Running Clock.