A) Every 3 minutes x 5 sets:

– 6 strict overhead press @ 2011

– 6 BB RDLs @ 2011

– 6 strict toes to bar 2/ pause at bottom

 

B) 3 sets for quality:

– 10 atlas stone squats (stone at chest)

– 1 lap / arm suitcase carry

– 20 alternating DB death march

– max reps supinated strict pull-ups*

 

*Scale pull-ups with band so that you can complete at least 8-10 when fresh.