10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
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Strength: Strict Press - Warm up - 5 Reps @40%, 5 Reps @50%,
3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
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WOD: 20 Min AMRAP - Moderate sustainable pace
250 Meter Row
5 Strict Pull Ups - use band if necessary (no kip or jump)
5 S2O - 75/55 L1, 105/75 L2, 155/105 L3
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Extra Credit: Double Unders - 3 x Max Attempts