-Warm Up-


2 rounds


5 inchworm+ push up

8 median nerve floss

5 Double KB push Press

8 banded pull aparts

1 min assault bike sprint



-Strength-


Push Press


5-5-5-5-5

*Building in weight


Super set with :45 Russian twist



-WOD-


AmRaP 2 x 5 rounds


12/9 cals bike

10 Single arm hang KB Snatch 53/35

(All 5 on the left then all on the right)


Remaining time Max Wall Balls