50cal Row/Bike For Time: (6min cap)
Main Site WOD (RX+)
10min AMRAP:
50 Dumbbell Snatches (alt arms)
50 Dumbbell Lunges (farmers, rack, or shoulder hold)
Max Calorie Row or Bike
Dumbbells = 50/35lbs RX+75/50lbs MRX 35/20lbs
8min Isometric Challenge
1min Bar Hang
1min Barbell Hold Overhead
1min Dead Bug Hold
1min High Plank Hold
1min Iron Chair Hold On Wall
1min Hollow Hold
1min Bar Hang (opposite grip)
1min Low Plank Hold
a) 2:24
(78 cal)
b) 178 Rx
A. 1:09
pr
(BW lunges)
B. 141 scaled life
C. Complete
Sheesh
That’s ELITE biking
right there Hal 
A. 50 Calorie Row:: 2:11
B. 126 Rx (Row)