WOD

Bench Press-75% x Sub Max Reps
1 Arm DB Rows-15L/15R @AHAP

x4 Rounds: Then;

Weighted Push Up-12-20 Reps (45#-M/35#-W)
GHD Sit Ups-10-20 Reps

x3 Rounds:
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Met Con:

Assault Bike Calories
Swings(R) 70#-53#-M/44#-35#-W
Goblet Squat

21-15-9 Reps of Each AFAP
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