A. 3-Stop Close Grip Bench Press – 4×4-6; Rest 2-3 minutes (pause three inches from the chest, on the chest and three inches on the way up)
B1. Strict Handstand Push-up – 3×4-6 (add deficit if able); Rest 1 minute
B2. Straight Arm Ring Pull Down – 3×4-6 @40X1; Rest 2 minutes
+
Every 7 minutes for 21 minutes
20-30 Wallball (20/14)
3 Rope Climbs
20-30 alt Dumbbell Snatch (50/35)
50′ Handstand Walk
