WOD

Assault Bike 40cal
600M Run
Wall Ball-40(20#/14#)
Power Clean-20(155#-M/105#-W)
Wall Ball-40
600M Run
Assault Bike 40cal

For Time:
---------------------------------
Strength:

Dumbbell Bench Press 5x5-8 Reps @ AHAP
Ring Push Ups-Max Reps x2 Sets(2min Rest between Sets)

Deadlift 5x5 Reps @ 80%
L-Sit or Strict Pull Up-Max Reps x2 Sets(2min Rest between Sets)
---------------------------------
Swings(R)-10 @Heavy Weight
Swings(R)-10 @Medium Weight
Swings(R)-10 @Light Weight
Push Up-25
Ab Crusher-30(35#-M/25#-W)

x4 Rounds:
------------------------------------