Skill

14min AMRAP

OHS 3-6-9-12-15-18.....
**200m run after each set

WOD

** Max rep heavy curls
** 15 DB reverse flies
** Max rep mod curls
** 15 DB reverse flies
** Max rep light curls
** 15 DB reverse flies

Swift

For time:

100 Push-ups
** For any break stop and perform 20/15 Cal bike or 15/12 Cal Row