A. 2×3 Strict Press @ 90-93% of heavy 3.

Try to get 1-2 reps beyond 3 in second set.

Rest :90-2 min between sets.

B. 3×10 Strict Press @ 70-75% of heavy 3.

:90 sec rest between sets.

C1. 2:00 max sustained cal/hr row or watt

airbike.

C2. 2:00 rest

C3. 10:00 AMRAP:

20/16 cal row

12-15 unbroken wall balls (rx: 20/14; 16/12)

*Goal is consistency through the AMRAP. Use 75% of C1 as a gauge of where you should pace for C3.