WOD:

FOR TIME
800m Run
40/28 Calorie echo bike

-Rest 3:00, THEN:

2 Rounds for time
400m Run
20/14 Calorie echo bike

-Rest 3:00, THEN:

4 Rounds for time
200m Run
10/7 Calorie echo bike

Mission Fit:

11 Minute AMRAP
9 DB clean and jerks
9 Pull-ups
9 V-ups