4rds 20 min cap
8-10 Seated Tricep Press (Vid) (Heavy)
8-10 Per side Cross Body Tricep Ext (Vid) (Medium)
8-10 (Per) Land Mine 1/2 Kneeling Press (vid)
8-10 Heavy Dual SUMO DL
8-10 Gorilla Rows
Metcon (AMRAP – Reps)
8 Min Amrap
EMOM 5 Burpees
In 8 minutes, accumulate as many calories on the bike as possible. But at the start of every minute (0, 1, 2, 3, etc…) you must perform 5 burpees before you can continue riding.
Score is Total Cals on Bike at the end of the 8 minutes.