SWOD

Every 1:30 x 5 sets
3 Tempo Bench Press  @65% of 1RM
*Tempo = 3 second down and 1 second up

WOD

3 rounds:
25/20 Calorie Assault Bike
30 Alternating Dumbbell Snatches (50/35)

* Target time: 8-10 minutes
* Time cap: 14 minutes