Warm Up:
5×50 dubs 25 squats between each
mobilize
a. 5×3 min AMRAP w/2 min rests
25 ghd sit-ups+15 dumbbell thrusters 50’s/35’s+ max squat snatch 185/125
b. Class or 3x
:10 legs only bike+:50 rest
:20 legs only bike+:40 rest
:30 legs only bike+:30 rest
:40 bike+:20 rest
:50 bike+:10 rest
:60 bike
rest 2 min