A.
Five sets of:
Push press x 3-4 reps
Then:
Unsupported Seated Shoulder Press 3×20 reps
Bent over Barbell Row 3×8 reps
Rest 2 minutes
B.
For time:
Row 1000/800 Meters
immediately followed by…
Five rounds of:
20 one arm Snatch (10 per side)
10 Pull-Ups or Ring Rows
Rest 3 Minutes
For time:
Row 1000/800 Meters
immediately followed by…
Five rounds of:
20 Sit-Ups
10 Wall Balls