Skill-work:
Muscle Beach
3 Rounds of SuperSet
1 Arm Bent Over KB Row 10 Each Side
10 Supinated Dumbbell Flys
3 Rounds
15 Bicep Curls
15 Skull Crushers Fist inward
Workout
30 KB Swings (70/53)
30 Burpees (onto 45lb Plate)
30 C2B Pull-ups
20 KB Swings
20 Burpees
20 C2B Pull-ups
10 KB Swings
10 Burpees
10 C2B Pull-ups