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Performance
A1: Back Squat @20×1; 8,8,8,8,8; rest 1 min
A2: Strict Pull-Up @2012; 4 x 4-6; rest 2-3 min

Fitness
A1: Waiter’s Bow @3111; 3 x 10-12; rest 30 sec
A2: DB Strict Press @3112; 3 x 8-10; rest 30 sec
A3: DB Step-Up; 3 x 10 per leg; rest 30 sec
A4: Bent Over DB Row @3011; 3 x 8-10; rest 30 sec

Conditioning
For Time

3 Rounds
500m Row
21 Wall Ball
15 KB Swing
9 C2B

A: 20/14; 70/53
B: 16/12′ 53/35
C: 14/10; 35/26



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