A1) Strict Press, 4×5, +5-10# from last week, Rest 1 Min

A2) Strict Weighted C2B, 4×5, +5-10# from last week, Rest 1 Min

B1) Standing Alt. DB Press w/ Static Hold, 4×10/Arm, Tough, Rest 1 Min

B2) Supinated Bent-over Row, 4×10, Tough, Rest 1 Min

  1. C) 3 Rounds:

100m Run

3-5 MU

7-10 PU

12-15 Ring Rows

Rest 1-2 Min

  1. D) 3 Rounds:

100m Run

3-5 Strict HSPU

7-10 Ring Dips

12-15 Clapping Push-Ups

Rest 1-2 Min

E) Accumulate 50 Pikes on Rower, Every break 10 sec L-Sit

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