Thursday September 20th

A- Strict OH press                           

5 x 4 @ 65% (6,0,0,0) 

B- 3 x 12 archer ring rows

C- 50 push press 65/45                  

then 3 rounds                                                                         

10 pull ups                               

10 push ups                                

then 3 rounds                         

5 C2B                                            

5 dips                                         

then 50/40 cal row