SWOD

Shoulder Press (4×3)

3 Shoulder Press x 4 sets @80% of 1RM

* Complete a set every 90 seconds *
*15 minutes

WOD

4 rounds
24/18 Calorie Assault Bike
8 Single Arm DB Push Press (50/35 – right)
8 Single Arm DB Push Press (50/35 – left)
6 Bar Muscle Ups or 8 Burpee Pull-Ups

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