A)
Bench Press
8 x 3. Every 60s.
- These are speed reps , so mod-heavy load
- same weight across all sets

B)
Every 4:00 x 4 sets
12 Double KB Push Press @24/16kg
18 Double KB Gorilla Rows
24/18 Cal Row/bike/ski
- Goal: Challenging effort, at least 60s of rest each round.
- Rx+: Start each round with 1-5 Bar Muscle-Up

Extra:
Banded bicep curls 4x25reps
Rest 60s