-Warm Up-


2 rounds


10 Samson lunges

5 Cuban presses

10 cals bike

5 sumo inch worn with push up

5 single arm kb press


 

-Strength-



Incline Wide grip bench press


12-12-12-12


Singe arm DB row

(Each side)

8-8-8-8


-WOD-


11 minute cap


3 RFT


30/20 cals assault bike

15 hang power cleans 135/95