5-10# heavier than Monday if possible. All sets unbroken and at same weight. If you fail, reduce weight and finish remaining sets.
Reverse lunge steps (10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep. 5-10# heavier than Monday if possible. If Monday’s set was ugly, clean it up without increasing weight.
Shoulder Press (3×3)
2.5-5# heavier than Monday if possible. If you fail, reduce weight and finish remaining sets.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
WOD
Box Jumps/Pull-ups/KB Swings (Time)
5 Rounds for time of:
5 Box jumps, 24″/20″
10 Pull-ups
15 KB swings, 55#/35#
*Rx+ 30″/24″, C2B pull-ups, and 75#/55#
Skill/Strength
Assault Bike 30 Seconds (Calories)
Max Effort – calories in 30 seconds 2 Attempts to get max calories. Rest as needed between efforts. Score is your best effort of the two. Post 2nd best in notes.