Wu Wod 3 min amrap 5 pushups 5 pullups 5 ring dips Incline Bench Press 12-10-8-8-6 DB Flys 4×12 reps Tricep Dips 4x ME DB Skull Crushers/ kick backs 4x 12 reps Super set Concentrated Barbell Curls 12-15 reps Chin ups x ME WOD 3 RFt 400 m Run 30 box jumps @ 24 inches 30 Wall ball shots (30/20)