A1: Strict Press (5 reps x 6 sets rest 1 min )
Advanced Portion of this would be 5 Strict HSPU or deficit if possible
A2: Metcon (Weight)
1 min Slow Farmers walk for max weight x 6 sets rest 1 min
(register weight in one hand)
Metcon (4 Rounds for reps)
@ high effort
10 Bench press (75%BW/50%BW)
10 Cals on rower – damper 10
10 burpees
30 Double Unders
rest 2m30 min b/t sets