A1) Strict Press @ 30X0, Tough,4×5, Rest 1 Min

A2) Push-Ups, AMRAP w/o Pausing, 4 Sets, Rest 1-2 Min

B1) Pendlay Row @ 30X0, Tough, 4×5, Rest 1 Min

B2) Supinated PU, AMRAP w/o Pausing, 4 Sets, Rest 1-2 Min

C) MAP 1 (30/30)

4 Rounds:

30 sec DU

+

30 sec Rest

+

30 sec WB (20,14)

+

30 sec Rest

—–

Rest 2 Min

—–

4 Rounds:

30 sec Row

+

30 sec Rest

+

30 sec AD

+

30 sec Rest

  1. D)  6 Sets:

10-15 GHD Sit-Ups

Rest 30 Sec

50ft Seal Walk

Rest 1 Min

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