“SUPERSONICS”
30/24 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (115/85)
3 Wall Walks
-into-
30/24 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (115/85)
10 Bar Facing Burpees
-into-
30/24 Calorie Air Bike
RX: 95/65
FX: 75/55, 25/20 Bike
Target time: 16-18:00
Time cap: 22:00

GYMNASTICS: Ring Muscle
Ups/ Strict Pull Ups Skill Work
Strength Option:
EMOM8

Odd Minutes: 
Level 1: 3-5 Strict Ring
Muscle-ups
Level 2: Seated banded ring muscle up 
Level 3: 3-5 Toe Assist Strict
Pull-ups or Ring Rows

Even: 20-30 second Box
Support Tuck Hold (or Plank
Hold)