A1) Bench Press 3-5 @ 20X1; R30S

A2) AMRAP supinated strict pull-ups; R30S

A3) 8-12 Bent over DB rows/side; R2M x 4 sets

B1) 6-8 BB good mornings @ 30X1; R30S

B2) 10 alternating DB snatch (50-70/25-45); R30S

B3) 20 alternating reverse lunges w/ KB in goblet hold; R2M x 3 sets

 

Masters

A is the same. Banded pull-up or ring row substitutes. Use supinated grip.

B1) 10 DB deadlifts; R30S

B2) 1 min elbows and toes plank (accumulate); R30S

B3) 15-20 UB wallballs; R2M x 3 sets