A1. 5 x :20 Wrist over bar hold;

A2. 5 x 4 Side-bend to press-out to side-bend (24/16);

A3. 5 x 12-20 GHD SU;

A4. 5 x 6-8 GH Raises;

A5. 5 x :60 rest.

B1. 5 rounds, each done at 70% effort:

– 3 rope climbs;

– 6 T2BMU;

– 12 OH  weighted step-ups (25/15);

– 100m farmer’s carry (60/45)

S&S:

A. Front Squat. 5, 3, 1, 5, 3, 1 Build each set/wave. 2min rest

B. BH Strict Press.BH Push Press.Split Jerk 5 x 5.3.1

C. Bent Over Barbell Row 4×5