Prep
2 Sets
Row x 45sec
Ring Face Pulls x 12 reps
Single arm single leg ring pull hold x 15 sec per side
Extended reverse plank hold x 30 sec

Essentials
A.
3 Sets
Close Grip Bench Press x 7,6,5 reps; tough but not maximal
Tempo 33×1
Rest 30 sec
Bench Dip Negatives x 8-10 reps with 5 sec negative
On the 3 min mark

B.
3 Sets
Frog Stance Deadlift x 4 reps
Tempo 2121
70-80%
+
L Crunch Crunch x 6-8 reps
On the 3 min Marks

C.
For time :
Row x 3000 meters
*Every 2 min perform 1 power clean @85% of your heaviest

Fitness
A.
3 Sets
Close Grip Bench Press x 7,6,5 reps; tough but not maximal
Tempo 33×1
Rest 30 sec
Weighted Dip Negatives x 4-6 reps with 5 sec negative
On the 3 min mark

B.
3 Sets
Frog Stance Deadlift x 4 reps
Tempo 2121
75-85%
+
L Crunch Crunch x 10-12 reps
On the 3 min Marks

C.
For time :
Row x 3000 meters
*Every 2 min perform 1 power clean @85% of your 1 rm.