10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
---
Strength: Bench Press - Warm up - 5 Reps @Empty Bar, 5 Reps @40%
5 Reps @50%, 3 Reps @ 60%
Work Sets - E3M - 5 Reps @75%, 3 Reps @85%, 1 or more Reps @95%
---
WOD: Part A - 6 Min AMRAP
6 Devils Press - 25/10 L1, 35/25 L2, 50/35 L3
12 Wall Ball - 14/10 L1, 20/14 L2, 20/14 - 12ft L3
Rest 2 Mins
Part B - 6 Min AMRAP
6 Pull Ups L1, 6 C2B Pull Ups L2, 6 Bar Muscle Ups L3
12 Push Ups
Rest 2 Mins
Part C
For time - same standard as Part A - try for unbroken or few sets as possible
2 Min CAP!
35 Wall Ball L1, 50 Wall Ball L2, 75 Wall Ball L3