A1) Push Press TnG x 5 (tough but build each set); R20S

A2) Bent over supinated grip barbell row 6-8 @ 20X1; R2M (contract lats)

x 4 sets

+

Complete as many rounds and reps as possible in 8 minutes of:

– 8 Strict HSPU or L-Seated Dumbbell Presses

– 8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:

– 15 HR Push-Ups (maintain midline)

– 15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

– Run 800m AFAP