Strength/Skill Work

4 rounds of:

• 6 RLESS per leg with 60lb dumbbells
• 8 Tricep Kickbacks per arm with a 10lb dumbbell

WOD

One

6:00 AMRAP

• 10 Wall Balls @ 20lb
• 10 Push Ups
• 8cal on the assault bike (subbed for 50 Jump Rope Singles)

Got 3 rounds + 17 reps . Did the 3rd and 4th set of pushups on my knees.

Rest 3:00 between WODs

Two

6:00 AMRAP

• 10 Goblet Squats @ 30lb
• 5 Renegade Rows @ 15lb dumbbells
• 8cal assault bike (subbed for 50 Jump Rope Singles)

Got exactly 3 rounds