Training:

5 Minute AMRAP @90%:
10 Ball Cleans 20/15
10 Step Ups w/Ball 24"/20"

Airdyne 5 minutes @ 90%:

5 Minute AMRAP @90%:
6 Pull Ups
8 Ring Push Ups
10 Lunges

Airdyne 5 Minues @ 90%