Part A:
AMRAP 12 – for quality
4 Deficit HSPU/ 4 seated DB press
1 Pegboard Ascent/ 3/3 commando pull-ups
4 Ring MU/ ring dips/ ring push-ups
Part B:
Alternate with 4-5 partners – 5 rounds each: 20 second all out assault bike sprint 20 second slow recovery row Rest until 2:30
* record Calories on bike each round
* Go every 2:30 mins
* Partner starts every 30 seconds