5 Sets: |
A1. 1/4 & 1 full strict press x 4-6 reps. Rest 1 min |
A2. Bent over barbell row @30×2 x8-10 reps; rest 2 min |
B. AMRAP 14: (RX+) |
50 Calorie row |
40 TTB |
30 Wallball shots 20/14 |
20 Power cleans 135/95 |
10 Muscle-ups (ring or bar) |
— OR — |
AMRAP 14: (RX) |
40 Calorie row |
30 Abmat situps |
30 Wallball shots 20/14 |
20 Power Cleans 115/75 |
20 Pull-ups |