A1) Strict Weighted PU, 2 Reps, Heavy, No Rest, 5 Sets
A2) Strict Weighted PU, 3 Reps, Moderate, No Rest, 5 Sets,
A3) Strict PU, 4 Reps, 1-2 Min Rest, 5 Sets
B1) Strict Press.PP, 2.3 Reps, Heavy, 30 sec Rest, 5 Sets
B2) Dips @ 30X0, 5-7 Reps, 5 Sets
C) 10 Rounds:
1 Min AD/Row @ 75-80%
5-7 Strict HSPU/ 5-7 MU (Alternate with Rounds)
1 Min Rest
D) 10 EMOM
8 GHD Sit-Ups