10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats
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Skill: Muscle Up Progressions
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Lift: Press - 4 x 10 Reps - E3M - 5-10 lbs heavier than last time
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WOD: 5 Rounds
30 sec on / 30 sec rest - each station - total workout time 10 mins
Hang Full Snatch* - 55/45 L1, 75/55 L2, 95/65 L3
Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3
*Those as yet without a solid Overhead Squat will just do hang power snatches.
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Giant set: 1a. DB Front Raise (thumbs up) - 3 x 8 Reps
no rest
1b. DB Side Lateral Raise - 3 x 8 Reps
no rest
1c. DB bent over Rear raise - 3 x 8 Reps
rest 120 seconds
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Extra Credit: 6 x 20 Yards Barbell Carries - fast, moderate weight, rest as needed between efforts