A) Every 3 minutes, for 15 minutes (5 sets) of:
– Bench Press x 3-4 reps @ 20X1 (heavier than last week)
– 8-10 supinated ring rows @ 30X1

B) Every 6 minutes for 24 min (4 sets)
– 500/425m row @ 90%
– AMRAP strict HSPUs until 4 minute mark.
– R2M

C) 1 rounds for mobility:
– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)
– 60 sec door frame stretch
– 60 sec/side pec smash with lacrosse ball