10 Barbell Press - 10 Calorie Bike
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Strength: 15 Min Rotation EMOM
65/45 L1, 95/65 L2, 135/95 L3
Min #1 3 Press
Min #2 6 Push Press
Min #3 9 Push Jerk
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Skill: Devil Press - 5 Mins Practice
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WOD: 5 Min AMRAP
5 Devil Press - 35/26 L1, 53/35 L2, 70/53 L3 - Use KBs or DBs
5 Weighted Front Rack Step Ups - 20/14 L1, 24/20 L2/L3
10/8 Calorie Assault Bike
- Rest 5 Mins then repeat starting from beginning
5 Devil Press - 35/26 L1, 53/35 L2, 70/53 L3 - Use KBs or DBs
5 Weighted Front Rack Step Ups - 20/14 L1, 24/20 L2/L3
10/8 Calorie Assault Bike
*The bike should be a blistering fast pace
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Accessory: Single Arm DB Press - 4 x 8 reps (each arm)