WOD:
3 rounds, each for time

21 Cal Assault Bike
15 ring dips
9 KB swings 70/55
rest 2 minutes

At the completion of round 3, rest 3 minutes then start-

Strength:
Front squat 5x3 building, finish 5#s heavier than last week
Tempo- 3s down, 2s in the bottom, explode up

COMP HW:
Benchpress 3x10, building
Finish 5#s heavier than last week

Every two minutes for 16 minutes
A) Handstand walk suicides 5/10/15/20/25ft
HSW forward 5ft then backward 5ft, forward 10ft then backward 10ft etc...
B) ME up to 2 ascents up the peg board

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