WOD

For Time:
5 Rounds
20/15 Calorie Assault Bike
20 Kettlebell Swings (53/35)
50ft Kettlebell Walking Lunge (53/35)

* Target time: 18-20 minutes
* Time cap: 25 minutes

Accessory

3 sets (No Score)
12 Single Arm Strict Press (each)
12 Single Arm Bent Over Row (each)

* Stay light with each movement and focus on smooth/controlled reps *

Barbell Club

PART A.
3-5 Sets
3 Clean High Pulls (performed as singles)
* Build to a moderate weight

PART B.
3-Position Squat Clean + Jerk
– High Hang Clean
– Hang Clean (above knee)
– Hang Clean (below knee)
– Split Jerk
* Build to a heavy complex