A1) Strict Press, 4×7-10, Light-Moderate, Rest 1 Min

A2) Strict PU Max + 2x Kipping PU, 4 Sets, Rest 1 Min

Performed unbroken, Strict PU until failure then proceed to double that number with kipping/butterfly PU while staying on the bar

B1) GHD Pendlay Row, 4×7-10, Light-Moderate, Rest 1 Min

B2) Strict HSPU Max + 2x Kipping HSPU, 4 Sets, Rest 1 Min

  1. C) 4-5 Rounds:

200m Row

30-50ft HS Walk

Rest 1 Min

  1. D) 4-5 Rounds:

200m Row

1 Legless RC + 1 RC