Part 1:

2 Sets

30 Seconds Max Cal Bike

1 Minute Rest

30 Seconds Max Cal Row

1 Minute Rest

200 M run

1 Minute Rest

*Not recording.  Every set should be max effort, goal is to have similar calories/time both sets.

Part 2:

12 Minute AMRAP

7 Deadlifts (185/115)

10 Burpees Over Bar

7 Strict Pull Ups

*Scale for pull ups can be kipping pull ups or a mix of strict/kipping