warm up: extended aerobic work
4 rounds
Chill 400 m run
5 ring pull-ups
chill 500 m row
10 push ups
chill 30 step ups
15 squats
A. 3 rounds not for time
Strict press max reps 115/75
rest 1 min
inverted row max reps*
rest as needed. *bar at hip height
B. Class
C. 10-8-6-4-2
Strict ttb
50’ hsw
D. 30 min weakness work