WOD

Gainz & Metcon:

DB Complex(Unbroken)
DB Bench Press-8
Alternating DB Bench-16(8/8)
DB Bench Press-Max Reps
GHD Sit Up-10-20 Reps
Deadlift-5-8 T&G @70%-80%

x4 Rounds: Then;

AFAP:

Assault Bike-50 Cal
Thrusters-30(75#-M/55#-W)
Lateral Burpees-20
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Conditioning:

400M Run
Wall Ball-50-40-30-20
Deadllift-10(225#-M/155#-W)