WARM UP:
3x:
1:00 Bike
1 C2C
5 Push ups w/:05 negative
5 Burpees
20 Light KBS
SKILL:
Bench and Bike (15:00)
4 Rounds:
20/15 Cal Bike
3 Bench Presses (70-75%)
WOD:
12 Min AMRAP
C2C Run with Slamball (50/30)
21 KBS (24/16kg)
15 Ring Rows
9 Burpees