A) Push Press: Build to a tough 2.2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts

Then perform 3×4 @90% of the heavy set

B) Dumbbell Bent Over Row: 4×8-10; Rest 2 minutes


5 Sets @80%
2 minute Window
3-5 pHSPU (kipping)
10 C2B Pull-Ups
AMRAP Calories Row or Bike in remaining time
Rest 1 minute b/w sets

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