Finish up a tough week with a fun combo WOD.  Got a little Chest N Bi’s to start…summer’s always coming!!!!  X Mas party coming at you in two weeks, get ready!

A) 3 Min Row/Assault

Every :20 sec for 3 min

Inch Worm

Tempo Push Up

Ring Rows

1 Min Jog

B) Every 1:30 x 10 sets

1st-3 Tempo Close Grip Bench Press

2nd-5 Tempo Hammer Curls (4 sec) Curl both DB at same time

C) “The Ninja Star”

5 Min AMRAP

5 handstand Push ups (Scale to Dumbell Strict Press)

10 Alt Dumbell Snatch 50/35

15 Air Squats

2 Min Rest

2 Min Max Effort Hang Clean 155/103 (Fitness use Dumbell)

2 Min Rest

5 Min AMRAP

5 handstand Push ups

10 Alt Dumbell Snatch 50/35

15 Air Squats