WARMUP
3 rounds
30 sec A/B
30 sec rig hang
30 sec Air sq
30 sec rest
STRENGTH
15 min to find a
heavy 5 rep Back squat
then
10 min EMOM
5-Back squat
WOD
For time
50 Box jump over
40 C2B
30 wall ball
eXpress WOD
eXpress WARMUP
WOD
4rds
5 cal A/B with DKB OH hold(35-26)
10 cal A/B with DKB front rack hold
15 cal A/B with DKB Farmers Hold
Rest as need between rds but the
object is to stay on the bike as long as possible