3 Rounds for Time:

25 Overhead Squats (135/95#)

15 Strict Pull Ups

*Alternate rounds with a partner or rest 2 minutes after each round.  The OHS should be 1-2 sets so scale the weight accordingly.  We are still working on strict pull ups for the month.  Use a band if needed.  You should be able to get your round done in 3 minutes or less.

Then,

7 sets

20/15 Calorie Bike

*For time, alternate with a partner for 7 sets each.  These should be hard intervals.  You can also do this on a rower.