A1)  Seated DB Press @ 30X0, 4×4-5, Heavy, Rest 1 Min

A2) AMRAP Ring Dip, 4 Sets, Rest 1 Min

B1) Weighted Strict Supinated PU @ 30X0, 4×4-5, Heavy, Rest 1 Min

B2) AMRAP Ring Row, Rings Hip Height, Feet inline with Uprights, 4 Sets, Rest 1 Min

  1. C) MAP (3/3)

4 Rounds:

3 Min AMRAP

10 Thruster (75, 55)

15 PU

200m Run

+

3 Min Rest

—–

5 Min Rest

—–

4 Rounds:

3 Min AMRAP

15 HSPU

10 PC (95, 65)

5 Cal AD

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