FCF #405 WARMUP 5 Rounds Bike :40 easy Bike :20 Hard 2 Rounds :30 dynamic Lizard :30 Assisted German Hang Then 30-30-30 Pigeon METCON 21 Min Alt EMOM 1. Bike 12/9 Calories 2. 20 WTD Lunges 53/35 3. 8 Burpee Box Jump Overs 24/20