5 rounds for time of:
50/40 Bike Calories
8 L/8 R Single Arm Dumbbell Bench Press, 35/25 lbs
Sled Drag, 90/70 lbs, 100 ft
Time Cap: 30 mins
NOTE:
Single Arm Dumbbell Bench Press- ipsilateral
Sled Drag- variation of your choice

Post Work
4 rounds for quality of:
10 Landmine Rotations, pick load
12 Alternating Bird Dogs
Rest 30 secs