Strength  

20 minutes to work up to a heavy

Backward sled pull

 

WOD

3 rounds of 1 min max effort at each station

Calories assault bike

Power cleans 135/95

Bench press 135/85

Russian KB swings 55/35

Calories Row

Rest

 

Comp HW

Reverse hyper

3x15

3 rounds  

25 ghd sit ups

50' handstand walk with turn around at 25' 

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