WOD:
9 minute AMRAP
3 push press(95#/65#)
3 pullups
3/2 calorie echo bike
6 push press
6 pullups
6/4 calorie echo bike
9 push press
9 pullups
9/6 calorie echo bike
etc…….
accessory work:
3 rounds of:
100m single DB overhead carry (50m per arm)
50 banded pull aparts
10 DB hammer curls (per arm)
*rest as needed between rounds*
*POWER HOUR*
“Ship”
9 rounds for time
7 squat cleans (185#/135#)
8 burpee box jumps (36″/30″)
