Warm-up:
4 Sets @ Easy Pace:
5 Dumbbell Press + 5 Dumbbell Push Press, start very light and build to moderate weight
10 Ring Rows
10 Perfect Burpees
20 Mountain Climbers
Strength:
Push Press 1RM
WOD:
On a 3 Minute Clock:
10 Chest-to-Bar Pullups
10 Burpees, touch target 6-8″ outside max reach
Max Row or Assault Bike Calories in Remaining Time
Repeat for a total of three cycles, resting two minutes between cycles. Score is total burpees.
Extra Work: Every 3 minutes for 5 sets:
10 Strict Ring Rows
10 Behind-The-Neck Press, moderately heavy
:30-60 Hollow Hold