10 Calorie Bike
10 One Arm KB Swings - Left
10 One Arm KB Swings - Right
10 Steps Walking Bottoms Up KB - Left
10 Steps Walking Bottoms Up KB - Right
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Skill: Handstand Holds - 5 Mins Practice
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Strength: P - 5 x 5 E3M
Set #1 - 60% Warm Up
Set #2 - 75% Warm Up
Set #3 - 85% Goal Weight
Set #4 - + 5 - 10lbs
Set #5 - + 5 - 10lbs - if Set #4 was a fail do drop set - 75%
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WOD: E3Ms x 5 Sets @80-85%
12 Alternating DB Clean and Jerks - 25/10 L1, 50/35 L2/L3
9 Ring Rows L1, 9 Pull Ups L2, 9 C2B Pull Ups L3
9/7 Calorie Assault Bike
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Accessory: Bottoms Up Single Arm KB Press - 3 x 6-8 Reps (each side)