EMOM in 23 minutes

Part A:
10 Bench Presses (185/95 lb)

Part B:
10 Front Squats (185/95 lb)

Part C.
10 Pull-Ups

Part D:
10 calorie Assault Air Bike

Rest 1 minute after finishing each part.

10 Rounds for Time

10 calorie Assault Air Bike
10 Squat Snatches (95/65 lb)
10 Push-Ups
10 Russian Twists (25/15 lb)

4 Rounds for Time

10 Dumbbell Thrusters (35/15 lb)
20 Dumbbell Lunges (35/15 lb)
30 Sit-Ups
40 calorie Assault Air Bike

5 Rounds for Time

5 Man Makers (2x45/25 lb)
10 Dumbbell Lunges (2x45/25 lb)
15 Toes-to-Bars
20 calorie Assault Air Bike

5 Rounds for Time

5 Renegade Rows (65/35 lb)
10 Dumbbell Lunges (65/35 lb)
5 Half-Kneeling Presses (65/35 lb)
10 calorie Assault Air Bike

5 Rounds for Time

5 Single Arm Dumbbell Snatches (75/40 lb)
10 Dumbbell Lunges (75/40 lb)
15 GHD Sit-Ups
20 calorie Assault Air Bike

For Time

Buy-In:
50/40 calorie Assault Bike

10 Rounds of:
6 Overhead Squats (95/65 lb)
7 Toes-to-Bars
8 Bar Over Burpees

3 Rounds for Time

25 Russian Kettlebell Swings (70/53 lb)
20/16 calorie Bike
15 Burpees

Every 2 minutes in 12 minutes

9 Hang Power Cleans (135/95 lb)
12/9 calorie Bike 
Max Double-Unders

AMRAP in 15 minutes

10 Dumbbell Deadlifts (2x50/35 lb)
15 Sit-Ups
20/15 calorie Assault Airbike