A1) Strict Weighted PU, 4×7, Heavy, Rest 1 Min

A2) Strict Weighted Dips, 4×7, Heavy, Rest 1 Min

B1) Alt. Standing DB Press w/ Static Hold, 4×7/Arm, Moderate, Rest 1 Min

B2) Supinated PU, 4×7-10, Rest 1 Min

C) 16 EMOM

1- 10 Burpee

2 – 10-12 Ring Dips

3 – 10 Cal Row

4 – 10-12 C2B

  1. D) 30 Min AMRAP @ 75%

500m Row

20 Box Step-Ups (24,10)

20 Russian KBS (70, 53)

400m Run

100m Dual KB OH Carry (44, 25)

100m Dual KB Front Rack Carry (44, 25)

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