A. 3.2.1.3 waveload strict press.

Build to heavy 3. / 2-3 min rest  after heavy 3.

Between each set, perform 8-10 feet  elevated ring row or bar row.

Then, 2×10 @ 55% of heavy 3.  Strict :60 sec rest between sets of 10.

20 min CAP. 

B1. 250/200m Row or 20/16 cal.  AB for time 

B2. 2:00 rest (rest will vary from  person to person. Start B3 all  together) 

B3. E3MO3M for 12 min:

10 Heavy Wall Ball (rx: 24/16) + 250/200m Row at :12-:14 sec  slower than avg. 500m pace or 15/12 cal @ 65-75% of highest  wattage in B1.  Recovery row @60% or bike in time remaining. Scale to ensure  you’re working for no more than 90 seconds