A.
Three sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
12 Kettlebell Swings
12 Box Jump-Overs
A. 50# as Rx’d
B. 9 rds – 2 box jumps(finished it anyway)
50# KB
3 rds: Row 3 min on/off
A. Sub’d Ring Rows with Strict Pull Ups
B. Sub’s KB swings for 14# WB shots. SHSPU’s did me in after round 5 or 6
Finished 7 rounds 9 reps.