Warm Up for 18.3
6 min Bike+100 single unders+20 air squats+10 pullups+10 push ups
mobilize
3/2 MU+10 OHS 115/75+30 dubs
Let heart rate come back down then 18.3
after 18.3
Anderson Squat. build to a 3 rm from just above parallel.
20 min Clock
50 GHD+40 ring Rows+30 wallballs 30/20 to 10’+max Calorie Assault legs only with remaining time