For Time:
50/40cal row
40 Russ. KBS (24/16kg) (scale up to American Swings)
30 T2B
20 single arm KB Thruster (24/16kg)
30 T2B
40 Russ. KBS (24/16kg)
50/40cal row
(17min cap)
4 sets of:
6-8 DB-Floor Press @ 31X1 (RPE 8-9 for all sets)
rest 30-60sec.
6-10 strict pull ups @ 3111 (scale to no tempo, 2-3 neg. pull ups with 5-15sec. ecc. or feet ass. - scale up wtd. with plate or DB)
rest 30-60sec.
3 giant sets of:
16-20 Bradford presses
15-20 bent over rev. flys (1sec. hold at top - use small plates)
20-30sec. prone W-hold
rest 30-60sec.