Benchmark

Warmup

3min Machine of choice

Into

4min AMRAP
5 Burpees
10 Air squats
10 Alt. V-ups

WOD prep

Dumbbell
5/5 DL
5/5 Hang cleans
5/5 Front squats
5/5 Strict press

Build up to workout weigth
2-4 DL
2-4 Hang cleans
2-4 Push press
2-4 Thrusters
RX: 2x22.5/15

GYM
10 Kip. Swings
5 Leg raises
3-5 TTB

5 Ring rows
3 Burpee pull-ups

6 Push-ups
4 Pike push-ups
2 HSPU

30-40min AMRAP

10 Rounds
12/9 Cal Row
9 DB DL
6 DB Hang cleans
3 DB Push press

Into

40/32 Cal EchoBike

In remaining Time

AMRAP
10 TTB / Legraises
10 HSPU / Pike push-ups / Hand relase push-ups
10 DB Thrusters
10 Burpee pull-ups

RX: 2x22.5/15