WOD

A) 32 min alt. EMOM
1. 3 rope pulls (24/16kg)
2. 45 seconds of double unders
3. 30 second L-sit hold
4. 200m run

B) 50/30 cal bike (cap 3:00)

Scaling:
Rope pulls – reduce weight if needed
Double unders – this is an opportunity to practise if you don’t have these yet.
L-sit hold – scale back to a knee tuck and/or reduce time if needed

Top tip:
Bury yourself on the bike! This is an all out sprint.