10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
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Strength: Bench Press - Warm up - 5 Reps @Empty Bar, 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: 5 Rounds - 20 Min CAP!
20 H2H Russian KB Swings - 35/26, 20 Alt DB Snatch (floor) 50/35 L2/L3
20 Calorie Row
10 Burpees L1, 15 Burpees L2, 20 Burpees L3
20 Pull Ups L1, 20 Pull Ups L2, 10 Bar Muscle Ups L3
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Extra Credit:
Single Arm DB Bench Press - 4 x 8 Reps
Seal Rows - 4 x 8 Reps