10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats
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Strength: Strict Press 5 x 3 Reps @ 85% E3M
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WOD: 5 Min AMRAP
5 Vertical KB Swings 35/26 L1, 53/35 L2, 70/53 L3
10 Hang Power Snatch 75/55 L1, 95/65 L2, 115/75 L3
5 Burpee over Bar
then rest 3 Mins
Repeat where you left off
5 Min AMRAP
5 Vertical KB Swings 35/26 L1, 53/35 L2, 70/53 L3
10 Hang Power Snatch 75/55 L1, 95/65 L2, 115/75 L3
5 Burpee over Bar
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Superset: 1a. Single Arm DB Press - 4 x 8 reps (each arm)
no rest
1b. Heavy DB Shrugs - 4 x 15 reps (squeeze at top 1 sec)
120 sec rest
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Extra Credit: 6 x 20 Yards Barbell Carries - fast, moderate weight, rest as needed between efforts