3 Rounds
15/12 cal
15 kB swings 70/53
15 burpees over kb
25 kB swings
15/12 cal bike
Rest 3min
Then..
Bench press
set 1: 25 reps light
set 2: 1 half rep from bottom into one full rep. 10 times thru -20 reps
set 3: 15 reps. as heavy as you can
set 4: 12 reps AHAYC
set 5: 10 reps AHAYC :5neg/:5up -dropset-15 fast reps
Then..,
12 alt DB hammer curls
right into
bb curls 21s
7 reps 1/2
7 reps full
7 reps 3/4
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