WOD

DB Bench Press-6-12 Reps
Close Hand Pull Up-8-12 or Sub Max Reps
Wide Arm Push Up-12 to max Reps
Russian Twist-20(35#-M/25#-W)

x5 Rounds:
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Assault Bike -40Cal
1 Arm OH Lunge-30(15L/15R-Alt)70#-53#-M/44#-35#-W)
Burpee Box Jump-20

x3 Rounds:
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Back Squat 5x5 Reps @ 75%-80%
DB Bench Press 5x5-7 Reps @AHAP
Deadlift 5x5 Reps @80%
Weighted or Strict Pull Up-5x5 Reps @AHAP
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1,600M Row
GHD Sit Ups-25
Double Unders-100
Burpee-50
Double Unders-100
GHD Sit Up-25
1,600M Row

AFAP:
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