10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
---
Strength: Bench Press - Warm Up 5 Reps @40%, 5 Reps @50%, 3 Reps @60% Work Sets - E3M 3 Reps @70 - 75%, 1 Rep @80-90%, 1 Rep @105-110% (PR)
---
Lift/Strength: Ping Pong EMOM x 12 Min
Odd - 8 BP @60%
Even - 8 Hang Snatch @50%
---
WOD: 3 Rounds
25/20 Calorie Assault Bike
10 Snatch - 65/45 L1, 95/65 L2, 135/95 L3
OR
Accessory- Upper Max Effort
A) Strict Pull Ups - 4 x Max Reps
B) Dips- 4 x Max Reps
C) Seated Alternating DB Presses - 4 x 10 Reps
D) DB Row - 4 x 10 Reps (each arm)