A) Build to a 1RM strict press in 8 min

+

80-90% effort

– 10 DB thrusters

– 15 ring rows

– 20 sit-ups

– 20 cal row

rest 3mins

 

Performance:

3 sets 80-90% effort

Function:

3 sets

– 10 thrusters 135/85, 115/65

– 10-15 pull ups

– 20 sit-ups

– 20 cal row

rest 3mins

 

*Thrusters should be tough but UB at least for first 2 sets.

*Get at least 10 pull-ups in. If you can do more UB then try and get to 15.

*Repeat times for each round as close as possible