| A. DB Bench Press 10-8-6-4-2 |
| *after each set = 5-7 Strict Pull Ups |
| B. 4 Rounds for Time: |
| 300/250 Meter Row |
| 20 Goblet Squat (24/16 kg) |
| 1:00 Rest |
| C. 100 Crunches NFT |
| A. DB Bench Press 10-8-6-4-2 |
| *after each set = 5-7 Strict Pull Ups |
| B. 4 Rounds for Time: |
| 300/250 Meter Row |
| 20 Goblet Squat (24/16 kg) |
| 1:00 Rest |
| C. 100 Crunches NFT |