Saturday

Saturday- A.M. BIke + Mixed P.M. UB Strength
A.M.
3 sets 3 min Bike @ 100% 6 min Bike pace, easy spin 2 min
+
4 sets
60 sec 15 KB Swings, 70# + Wallball in remaining time
60 sec rest
60 sec Double Unders
60 sec rest
60 sec Burpee Box Jumps, 30”
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:

3 sets done - Those hurt 

4sets
10/10/9/9
75/75/81/85
10/10/10/10


PM:

A1. Done @ 45#
A2. Done

B1. Done @ 50#
B2. Done @ 155#

8min AMRAP
4rds+6