A.
Floor Press – 5×5 reps
3 sets of:
Dips x 10 reps
Seated Overhead DB Press (Back Supported) – 10 reps
Underhand Bent Over Barbell Rows – 10 reps
B.
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Seated Shoulder Press or Strict Handstand Push-Ups x Max Reps
Rest exactly 2 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups or Ring Rows
Rest exactly 2 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 2 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
30 Double-Unders
10 Toes to Bar