Biking outside for 90 mins

EMOM for 10 Minutes:
5 Burpees
7 Pushups
10 Air Squats

Perform 6 sets of 6 reps

AMRAP 10:

6 ring dips
12 TTB

300m row
30x - back squats
30x - push-ups
30x - dead-lift
30x - GHD sit-ups
30x - walking lunges
30x - dumbbell snatch (15/arm)
300m row

5 Rounds:

500m Run
10 Box Jump over
15 burpees

Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Strict HSPU

7 rounds: 25/10
Squat clean @45/30
Front squat @45/30
Burpees

10 sprints for time:
Run 5-10-5 Shuttle Runs

Rest as needed between efforts. Post best and worst times to comments.

For time, first:
* 500m row
then 21-15-9 of:
* box jump
* T2B