SWOD: 12min EMOM

1. 5-8 Strict Pull ups (RX+ Strict Chest To Bar)
2. 15/12 Cal. Assault Bike
3. 20-15 Stick Sit Ups

WOD: Helen

3RFT

400m Run

21 KB Swings

12 Pull ups

Extra Credit:

Aerobic Capacity

500m-400m-300m-200m-100m Row x2. 1 min rest between sets.