Hot Start Warm Up
4 Rounds
4 Single Arm Devil's Press
:10 Hard On Bike/rower (odd rounds)
:20 Hard On bike/Rower (Even Rounds)
Rest :60
Strength
4 sets
6-8 1/2 Kneeling Arnold's Press
1-1-1-1 Fall Away Pull Ups* or 1-1-1-1 Weighted Pull Up
*(Drop off in between Reps, 5-10 s rest)
10-12 DB/KB Pull Overs on Bench
WOD
6-9-12-9-6:
DB/KB Incline Bench Press
18-27-36-27-18:
Double Unders
-Directly Into-
12-9-6-9-12
Dual DB/KB Bent Over Row
12-18-24-18-12
KB Tall Plank Knee to Elbow