A) PC x 1/PP x 1/PJ x 1/SJ x 1; rest 2mins x 6 build per set

B) Close grip bench press 3-4×3; rest 3mins

+

12mins 80-90% effort (constant movement):

– 4 TGUP 2/arm (heavy)

– 2 burpee MU/CTB pull-ups/regular pull-ups (or 2 burpees+4 banded pull-ups)

– 40 DU (100 singles)