10 Calorie Assault Bike
10 Empty Bar Hang Power Clean
10 Empty Bar Strict Shoulder Press
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Strength: Strict Press - Warmup - 5 Reps/Empty Bar, 5 Reps @40%
Work Sets - E3M
3 Reps @50%, 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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WOD: E3Ms x 5 Sets w/ 3 Min Rest between efforts
12 DB Push Press - 25/10 L1, 35/25 L2, 50/35 L3
6 Pull Ups L1, 6 C2B Pull Ups L2, 6 Bar Muscle Ups L3
Max Double Unders in remaining time
OR
Accessory - Upper Body Hypertrophy
1). Cuban Press - 3 x 12 Reps
2). Single Arm DB Press - 3 x 12 Reps each arm
3). Inverted Ring Rows - 3 x 12-15 Reps
Super Set
4a). Banded Pull Ups - 3 x 25 Reps
4b). Banded Dips - 3 x 25 Reps
*Rest approx 90 seconds between couplet