A. 2-Stop Close Grip Bench Press – 5×3-5; Rest 2-3 minutes (pause three inches from the chest and on the chest only)

B1. Strict Handstand Push-up – 4×4-6 (add deficit if able); Rest 1 minute

B2. Straight Arm Ring Pull Down – 4×4-6 @40X1; Rest 2 minutes


Every 7 minutes for 28 minutes
200′ Farmers Carry (70/53/hand)
250m Ski Erg
200′ Double Kettlebell Front Rack Carry (53/35/hand)
6 Dumbbell Devils Press (50/35/hand)

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