10 Calorie Assault Bike
10 KB Swings
10 Goblet Squats
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Lift: Press - 4 x 8 Reps - E3M
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WOD: 5 Min AMRAP (previously done on 10/10/2017)
5 Ring Rows L1, 5 C2B Pull Ups L2, 5 Bar MUs L3
5 Hanging Knee 2 Midline L1, 5 T2B L2, 10 T2B L3
5 Push Jerks - 65/45 lbs L1 , 5 HSPUs L2, 10 HSPUs L3
rest 5 Mins
Repeat - where you left off
Score = Total Rounds and Reps
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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 Yards Barbell Carries - fast, moderate weight, rest as needed between efforts