“CAR JACK“

12 minute AMRAP (FOR QUALITY) 
 W/ Partner – Alternate Movements

30s Bike @ 50-60% pace 

5 PVC or Empty Bar Overhead Squats with a 1s pause at top/bottom 

5 Ring Rows with a 1s pause at top/bottom

Rest/Reset – 5 minute

12 minute AMRAP (Scored) – HIGH intensity

w/ Partner – Alternating FULL Rounds

6 Chest to Bar Pullups 

8/6 Cal Bike   

10 Double KB Suitcase Step Back Lunges 53/35