Echo Bike/Wall Ball
@ 0:00, every 3:00 x 5:
0:10 Max Effort Echo Bike
-Pedal at a recovery pace for the remainder of the 3:00, just hard enough to keep blood flowing through your legs

@ 15:00, AMRAP 9:
21/15 Calorie Echo Bike
15 Wall Ball, 20# to 10'/14# to 9'

WOD 1)
5 Rounds:
5 Bench Press
Near Max Strict Pullups
2:00-3:00 Rest

WOD 2)
3 rounds of:
20 Burpees as fast as possible
rest 2 minutes between rounds

*if advanced do 4 rounds

WOD
5 Rounds:
8 Back Squats
750m/650m Row
2:00 Rest

Strength
Hang Power Snatch
3-3-3, 2-3x3

WOD
4 Rounds For Time:
15 Deadlifts, 155#/105#
12 Bar Facing Burpees
60 Double Unders

TIMECAP: 14:00

WOD - for time, 40 min cap
19 cals on bike/rower
48 pull ups
19 cals on bike/rower
55 push ups
19 cals on bike/rower
63 DB/BB lunges
19 cals on bike/rower
64 DB/BB squats
19 cals on bike/rower
65 DB snatches

Cash out: 86 sit ups