500m row
90s rest
500m row
A. TYW ss Kneeling med ball toss
Complete
B. Floor press; build to max
60(5), 70(3), 80, 90, 95, 100, 105, 106 PB
C1. Bench press; 5x5
70, 70, 80, 80, 85
C2. Strict pull up; 5x max
12, 10, 9, 9, 8
4RNFT:
10 strict HSPU
2 rope climb (1 legless + 1 with legs)
0:15 L-sit hang
Complete - All four round of handstand push ups broke in to 5-3-2. Legless rope climbs could do with some work
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