A1) Strict Press @21X1; 8-6-4-2; rest 90 sec

A2) Wtd chin up @31X1; 2-2-1-1; rest 90 sec

– or negative pull-ups; 4 sec down; 5-5-4-4 reps

B) Front rack walking lunges; 20 tough steps; 3 sets; rest 2 min

+

2 rounds at 90+%:

– 20 wallballs (20/15)

– 20 alt. DB snatches (50-70/20-40)

– 20 burpees

*rest 4-5 minutes

 

– go in the reverse order on the second round and compare times