3 sets: FLR shoulder taps 30 seconds Ring row @31X1; 6-10 10 KBS- start with Russians and increase power and height to hit full swings at 6
A1: BB Floor press @ 30X1; AMRAP (-2 reps); rest 1 minute (M-135/W-75) stop 2 reps before failure
A2: Bent Over BB Row @ 31X1; 8-10; rest 90 minutes X 3 sets.
B: Ring Plank 15-30 seconds; rest 1 minute X 3 sets.
45 second Wall Sit
AMRAP sit ups in 30 seconds
10 DB Snatches done in 2 reps per arm
rest as needed to be able to do each set unbroken