WOD:

#full count

For Time:

21-18-15-12-9: Assault Bike Calories or Row

After each set:

16 Dumbbell Power Snatches (50/35)

200 Meter Ball Run (30/20lbs) 

MIDLINE:

#body armor

3 Sets of 12 – Chest Supported DB Row 

3 Sets of 16 – Face Down DB Reverse Fly  *In the bottom range of motion, point your thumbs outwards, so that as we move into the reverse fly, the thumbs will point to the ceiling (in