A) 10-15min to Build up to a heavy set 3 Strict Press, then 2 Strict Press, then 1 Strict Press.
no pause, rest 1:30 -2:00.

B) Pulling Volume accumulation
4-6 Ring Pull Up (4-6 Supinated Pull up @1111) + 10-12 Dual DB/KB Bent Over row, rest 1:00
30-50ft seal walk **Every 10 feet perform 3 push ups
rest 1:00 x 4 sets

C) For Time
9-12-15 Squat Cleans (135/95) (115/75) (95/65)
15-12-9 S2OH
*125m run after 1st and 2nd set

D) Core
6-8 Shovel Deadlift @30X1 Right side
6-8 Shovel Deadlift @30X1 Left Side
8-10 Hollow to Hollow tuck Pause for 2 sec in hollow and in tuck position
rest 1:00 x 4 sets

E) Bedlam Armor – For time
50/40 cal on row
50 Hang DB Snatch
50 box step overs
50 situps