A1) 4×5 Bench Press @ 42×1 – rest 30 seconds

A2) 4×5 Weighted Strict Supinated Pull-Ups (heavier than last week) – rest 90 seconds

B) 5 rounds for total working time @90%:

– 250 m Row Sprint

– 30 Double Unders

– 8 Burpees AFAP

– rest 3 min