Fitness
Three sets of:
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds

OR:

Performance
Four sets of:
Bent-Over Barbell Row x 8-10 reps
Rest 60 seconds
Cossack Squats x 14-20 reps
*See if you can add a little more weight then last week
Rest 60 seconds

For time:
40/30 Calories of Assault Bike (or Rowing)
100-Foot Dumbbell Overhead Walking Lunges

This workout is inspired by the “Assault Lunge” event that teens and masters athletes will be completing on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 will use an 80 lb. dumbbell for their overhead lunges; females will use a 55 lb. db