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WODMetcon (Time)5 Rounds 7 Push press 115/85 14 Cal bike 21 Cfsu 400m run

WODPrep Work (Time)6 Rounds 400m run 25 Air squats 20 Push ups 10 Pull ups

WODWeightliftingBench Press (1x10 @ 60%)Bench Press (1x8 @ 65%)Bench Press (1x8 @ 70%)Bench Press (1x8 @ 75%)Dumbbell pullovers (5x8)Dumbbell Fly (5x10)Metcon (Time)5 Rounds 20 Wall Balls 20/14 20 Cal row 20 GHDSU

WODWalking like I pooped my pants (Time)4 Rounds 20 Squat cleans 95/65 800m Run

WODMetcon (Weight)40 Minute EMOM Min 1: 5 Stone 2 Shoulder AHAP Min 2: 10 T2B Min 3: 10 Cal bike Min 4: rest