Monday

30 min clock, start a new set every 6 minutes
A1. Back Squat @ 40X1, 5 x 4
A2. Wtd Pull-Up Cluster, 5 x 5.5, 10 sec b/w 5’s
A3. Behind the Neck Press @ 20X2, 5 x 8
+
Bike 1 min
Rest 30 sec
Row 1 min
Rest 30 sec
X 10
**each piece should increase in speed, don’t end with a sprint though, just end with faster pace

A1. 365#
A2. 18# - Rested more than 10sec between. 
A3. 105#

Started bike around 42rpm and finished around 67rpm.
Row started around 2:06/500m finished around 1:42/500m