200 Meter Run or 250 Meter Row
5 Press + 5 Push Press + 5 Push Jerk
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Strength/Lift: Shoulder Press - 8 x 3 reps @50% EMOM
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WOD: 10 Min AMRAP
5 Pull Ups or 10 Ring Rows L1, 5 C2B Pull Ups L2,3 Bar MUs L3
5 Push Ups L1, 10 Push Ups L2, 6 HSPUs L3
10 Air Squats L1, 15 Air Squats L2, 9 Alternating Pistols L3
Rest 2 Mins then Part B
Part B
On a 2 Min Clock x 5 Sets
3 Press - 65/45 L1, 95/65 L2, 135/95 L3
6 Banded Pull Ups L1, 6 Pull Ups L2, 6 C2B Pull Ups L3
9 Calorie Bike
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Accessory / Optional: Single Arm KB Press - 3 x 8 Reps (each side)