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
- D) 6 Sets:
10-15 GHD Sit-Ups
Rest 30 Sec
50ft Seal Walk
Rest 1 Min