A1. 5 x 6 1-AM OHS (Rx: 16/12;  RTG: 24/16). 6 / arm.

A2. 5 x 6 Bent-over row (Rx: 135/93; RTG: 185/133)

A3. 2:00 Rest

B1. EMOTM, 12 Min:

– THIS Min: 3 Push-Jerk @ 70%. Hold Barbell OH for max-time up to :20 after the 3rd rep.

– THAT Min: 100m Farmer’s Walk (24/16; 32/24)

C1. EMOTM, 12 Min:

– THIS: :40 all-out on the ERG;

– THAT: rest

S&S:

A1. 75 x GHD situp in fewest sets possible

B1. 10 x Unbroken S2OH @ 155/103, 135/95, 115/73

:45 rest

B2. 10 x Strict C2B

:45 rest

B3. 10 x Ring Dip

2:00 min. x4