WOD

Bench Press 80%x4-6 Reps (4 Sets), 60% x Max Reps (1 Set)
1 Arm DB Row-15-20 Reps Each Arm @ AHAP

x5 Rounds. Then,

Box Dips-12-25 Reps
Ring Riows-12-25 Reps

x3 Rounds:
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Assault Bike Calories
Target Burpees
Swings(A)70#-M/53#-W (Unbroken)

25-20-15-10-5 Each: For Time:
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Sled Sprint(Empty)
Deadlift-15(115#-M/85#-W)
Push Press-12
Pull Up-10

x5 Rounds: AFAP
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"Helen"

400M Run
Pull Up-12
Swing(A)-21(70#-M/44#-W)

x3 Rounds, Then,

Wall Ball-50(Unbroken) 20#-M/14#-W
Push Up-25

For Time:
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