A
:30 sec bike - arms only
:30 sec bike - legs only
:30 sec bike - moderate
:30 sec bike - arms only
:30 sec bike - legs only
:30 sec bike - hard

Run 2 laps

2 rds
8ea Box Step Ups
8 plate ground to overhead
8 perfect air squats
(10 min)

B
10 min EMOM
4 Back Squats
(15 min)

C
EMOM 10:
Min 1: Ride for max calories
Min 2: 25 double-unders

-Rest 5:00-

For time:
800m run
*21 min timecap