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