A) Build this complex to a max PC x 1 + 3 push press (5-6 sets)

Function

B) Seated Arnold press @20X1; 8-10x 3 sets

Performance

B) HSPU amrap; rest 4 mins x 3 (with kip if able)

Everyone

C) 500 m row for time all out effort 1 attempt

D) FLR on rings accumulate 4mins (3 if you didn’t do it last week)