WOD

Teams of 2
50/40 Calorie Assault Bike
100 Double Dumbbell Step Ups (50s/35s) (24/20)
50/40 Calorie Assault Bike

* Target time: 10-12 minutes
* Time cap: 15 minutes

SWOD

Hang Power (right above the knee) x Snatch Waves :
3 @ 65%
2 @ 70%
1 @ 75%

-Rest 60-90 seconds-

3 @ 70%
2 @ 75%
1 @ 80%

-Rest 60-90 seconds-

1 @ 85%

*15 minutes

BARBELL CLUB

A) Bench Press
5 x 20 every 3 minutes
*Choose a weight you can go unbroken with and stick with it for all 5 sets.
*lift in groups

B) Deadlift
5 x 3
*Lift every 3 minutes.
*70-75%
*Warm up with singles and work up to percentages.