A1) front squat @41X1; 4-5×4; rest 1 min

A2) weighted pull up @21X0; 3-4×4; rest 90 sec

B) DB bent over row @21X0; 4-5×3; rest 1 min btw arms

+

4 sets:

– 10 db thrusters (moderate)

– 300m row @ 90% aerobic output

rest 90 sec