*Only if you have more than an hour do you add this to your day
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Strength/Lift: Bench Press - 4 x 8 Reps - go 5 - 10 Lbs heavier than last
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Superset: 1a. Single Arm KB Press - 4 x 10 Reps
no rest
1b. Max Strict Pull Ups - 4 x Max Reps
Rest 2 min between sets
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WOD: 5 Rounds for time
15 Deadlifts - 55/35 L1, 75/55 L2, 95/65 L3
12 Hang Power Cleans
9 Front Squats
6 Calorie Assault Bike