Saturday

Saturday- A.M. BIke + Mixed P.M. UB Strength
A.M.
4 sets 2 min Bike @ 100% 6 min Bike pace, easy spin 1 min
+
4 sets
60 sec 20 Wallball, 20# + Box Jumps, 24”- step down in remaining time
60 sec rest
60 sec Double Unders
60 sec rest
60 sec 15 Power Snatch, 75# + Burpees
60 sec rest

P.M.
A1. Single Arm KB Press, 5 x 4-6 reps, rest 60 sec
A2. Rope Climb, 5 x 1 legless + 1 w/ legs, rest 2 min
B1. DB Arnold Press @ 20X1, 3 x 8-10, rest 60 sec
B2. Supinated Grip Pendlay Row @ 11X1, 3 x 8, rest 2 min
+
8 min AMRAP
2 Muscle Ups
4 Ring Dips
6 CTB Pull Ups
8 Toes to Bar


AM:

4 sets on bike done. That was harder than I thought it would be 

4 sets:
7/8/7/7
75/75/75/75
4/3/3/7

Was busy in the morning so I had to choose between the 2. I chose the weaker of the 2.