-Warm Up-

 

2 rounds

 

8/6 cals on the bike

5 sumo inch worm with push up

5 single arm ring rows

5 single arm thrusters

 

 

-Strength-

 

 

3 sets

 

10 close grip bench press

 

Superset with

 

15 banded tricep extensions

 

 

-WOD-

 

11 minutes

 

Buy-in

 

50/35 cals assault bike/rower

 

Then remaining time AmRaP

 

10 thrusters 95/65

10 pull-ups