“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Midline
On the 1:30 x 7:
10/7 Calorie Assault Bike
10 GHD Sit-Ups / 15 Sit Ups

Not for score or time, but for quality effort. Each window is 90 seconds, and *both* movements are part of the effort for the round. In the absence of an Assault Bike, the first and best option would be the Erg Bike for 12/9 calories, with a second being the row for the same (12/9).

Alpha

Strict HSPU
10 Sets for Time:
30% of Max Strict HSPU

Odd Object Conditioning
For Time:
21/15 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
18/13 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
15/11 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
12/9 Calorie Assault Bike, 5 Sandbag Cleans

Sandbag Rx - 150/100#