Five rounds for max reps:
Dumbbell Push Press 22.5/15kg
Toes to Bar
*Perform as a superset with 2 min. rest between rounds.
Optional:
Work 30 sec. on/30 sec. off for 100/80 cal.
*Row or Airbike.
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WOD: Thursday
Five rounds: Row 500m 20 Box Jumps 24/20″ Farmers Carry 50m (choose own load) 30 sec. Flexed Arm Hang *This workout is not for time. Aim to complete each exercise/round with high intensity/quality and rest as necessary between.