Metcon:

AMRAP 20 Minutes
20/16 Calorie Assault Bike (OR 16/13 Calorie Echo Bike)
20/16 Calorie Row
200m Run
-at 20 minutes-
50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)
50/40 Calorie Row
500m Run

*Score part 2 time in notes.
*Every 10m on the run = 1 rep for part 1.

Optional Strength:

1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 5.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE

*Pause is in the receive for 2 seconds.