A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – L-Seated Dumbbell Press x 8 reps @ 2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press)
Station 3 – Strict Pull-Ups x 8-12 reps @ 21X0
B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Single-Arm Dumbbell Snatches
A.
DL 40/50/60
Press 2×16/20/24
Pullup 8/8/8
B. Alternaiting betwen rower and Assault Bike: 40 rounds + 20 cal with 24 kg kettlebell.
4 rounds + 19 cals
Hoped to be a little faster but I did just come off a 12 hour shift then WOD
225
55s
8s at BW
3rds 4 cals