A) 4 sets for quality:

– 6-8 DB single arm seated Arnold press w/ KB front rack hold / side @ 2111

– R60S

– 6-8 BB row @ 2111 (pronated)

– R60S

– 6-8 KB windmills / side @ 2111

– R60S

 

B) Every 9 min x 2 sets:

6 minutes to…

– 1000m row at + 2 sec above goal 2K pace

– AMRAP in remaining time: muscle-ups (ring or bar)

Scale with 3 pull-ups + 3 ring dips

R3M