WARM-UP: 10 Pass throughs 5 Fig 8 ( each ) 10 Ring rows 8 Push ups w/3 sec descend :30 Bar hang :30 Handstand hold X2 SKILL: Super Set 10 Bench press 15 Banded pull-aparts X 3 sets WOD: 20 min EMOM MIn 1- 8-10 Cal on Bike Min 2- 8-12 Burpees Min 3- 12-15