Metcon:

for time

.5 mile airdyne sprint (50/60 rpm)

25 OH Lunge steps (25/45)

25 Goblet Squats (35/53)

400 meter run

25 Knee to Elbows

25 weighted sit-ups (10/25)

400 meter row

25 SA KB Push press (35/53)

25 Deficit hand release push-ups

*Every 3 minutes complete 5 burpees