10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats
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Lift: P 8 x 3 Reps @ 70% EMOM
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WOD: 2015 CF Open Workout 15.3
14 Min AMRAP
7 Pull Ups L1, 7 C2B Pull Ups L2, 7 Ring MU's L3
50 Wall Balls 14/10 L1, 50 Wall Balls 20/14 L2 & L3
200 Singles L1, 50 DU's L2, 100 DU's L3
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Superset: 1a. Single Arm DB Snatch - 4 x 8 reps (each arm)
no rest
1b. Single Arm Heavy DB Curls - 4 x 8 reps (each arm)
120 sec rest
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Extra Credit
6 x 20 Yard Barbell Carries - fast, moderate weight, rest as needed between efforts