20 Min AMRAP(Stagger start and rotate stations every minute), 5 min per round (4 Rounds), (Score total reps)

Rd 1) 1 Min: WB
Rd 2) 1 Min: Row (cals)(* multiply # of WB performed by # of calories =score;)

Rd 3) 1 Min: Pick one-Sit-ups, Bicycle Crunch (R&L=1), Cannonball Crunch, Jackknife, or T2B
Rd 4) 1 Min: DU/SU(flatfooted marching high knees Melissa, etc (R&L=2) (*Again, multiply reps in part 1 by reps in part 2)

Rd 5) 1 Min: Do math thank your Hero Devin for his work… Rest (Optional active rest: HS/Plank/L-Sit, etc)
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Optional and edit as needed WOD: 2
24 Lap Freedom Run: EMOM+AMRAP+FBT
On the minute: Perform the indicated number of pushups followed by AMRAP laps until the next minute mark hits.
When you complete 24 laps you may stop. Otherwise, continue rounds adding pushups reps as stated until laps complete.
*Switch directions every laps.

Until, 24 Laps: EMOM: Pushups as stated + AMRAP Laps.
Scaled/Masters: Women/Men: Start with reps of 2/4 and add 1 rep every minute from there (Ex: 2,3,4…11 and 4,5,6…13)
Rx: Women/Men: Start with reps of 3/6 and add 1 rep every minute from there (Ex: 3,4,5…12 and 6,7,8…15) (>Row max cals until all pushup reps/rounds complete in tune with clock rounds)

Bonus:
*w/running clock
*optional 1 min rest between each part (2,1,2,1,2)
*May scale with PVC

2 Min: Max time w/barbell back squat and hold (rest only permitted by standing up then locking bar out overhead, when ready, BACK DOWN).
2 Min: Max time w/barbell front squat and hold (rest only permitted by standing up then locking bar out overhead, when ready, BACK DOWN).
2 Min: Max time w/barbell OH squat and hold (rest only permitted by standing up then resting bar on back, when ready, BACK DOWN).

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