WOD: 3 rounds for time:
20 Cal Bike
30 Push Press @ 75/55
Intermediate: 3 rounds for time:
20 Cal Bike
20 Push Press @ 75/55
Beginner: 3 rounds for time:
15 Cal Bike
15 Push Press @ 45/35
Home Workout:
same as Rx
Post-Workout Skill Work:
Accumulate:
100 empty barbell good mornings