200 M Run or 250 M Row - 10 Empty Bar Back Squats - 5 Empty Bar Shoulder Press
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Strength/Lift: Back Squat E2M
4 sets of 5 reps @ 65-75%
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Rotating E2M's X 3 Sets (12 Min Total)
Min #1 - 5 Shoulder Presses
Min #2 - 5 Hand Release Deadlifts
*Build to a tough 5 reps on these, NOT necessarily a 5RM
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WOD: For Time
Assault Bike 50/40 calories
20 Double Unders or 20 Jumping Jacks L1, 35 DU's L2, 50 DU's L3
8 Wall Walks L1, 12 WW's or 30 HSPU's L2, 50 HSPU's L3
20 Double Unders or 20 Jumping Jacks L1, 35 DU's L2, 50 DU's L3
50 Wall Ball Shots 14/10 L1, 20/14 L2 & L3
20 Double Unders or 20 Jumping Jacks L1, 35 DU's L2, 50 DU's L3
25 Band Assisted Pullups L1, 30 Pulllups L2, 50 C2B's L3
20 Double Unders or 20 Jumping Jacks L1, 35 DU's L2, 50 DU's L3
Assault Bike 50/40 calories
Time Cap: 22 minutes