A1) CGBP, 4 Reps, Heavy, 4 Sets, 1 Min Rest
A2) Weighted Strict PU, 4 Reps, Heavy, 5 Sets, 1 Min Rest
B1) Strict Press, 4 Reps, Heavy, 4 Sets, 1 Min Rest
B2) Pendlay Row, 4 Reps, Heavy, Sets, 1 Min Rest
C) 12 Min EMOM
1 – 3-5 Strict HSPU to a tough Deficit
2 – 3-5 Bar Muscle Ups
D) 5 Rounds:
30 sec Anti-Rotational Plank
30 sec Rest
1 Min FLR on Rings
1 Min Rest