3 Rds, alternating:
A) 5 Bench Press @ 5-10# over 2 weeks ago (final week)
B) 8 Plyometric Crossover, 90/90
3 Rds, each rd for time:
15/12 Cal Assault Bike Sprint
**Use a wall ball that allows you to perform them as close to unbroken as possible.
L3: perform 1 ME UB set of bar muscleups after the bike. do not pace for the muscleups, do not rest before them, and do not include them in your time. Cap it @ 5 unbroken