SWOD

Every minute on the minute for 9 minutes:
Station 1 – :45 Step Ups
Station 2 – :20 Hang from Pull Up Bar + 5 Up/Downs
Station 3 – :45 Bike or Row

WOD

Every minute on the minute for 12 minutes:
Odd – 8 Power Cleans (155/105)
Even – 2 Rope Climbs

– rest 4 minutes –

Every minute on the minute for 12 minutes:
Odd – 12/10 Calorie Bike or Row
Even – 12 Burpees over the bar