A1) 3×10 Bench Press @ 70-72.5% – rest 20 sec

A2) 3×10/side Kroc Row (heavy) – rest 2 min

B1) 3×6/side Alternating KB Snatch (2 KBs – one each hand) – rest 60 sec

B2) 3×5 Seated Box Jumps (higher than last time) – rest 60 sec

C) 50 slow and controlled abmat sit-ups