A1: Pendlay Row (6 T&G Reps x 5 sets rest :30 )
blank bar start
A2: Bent Over Reverse Db Flys (12 reps x 5 sets rest 1m30)
B. Running clock
0 – 8 min
Complete 400m Suitcase Carry for heaviest weight possible (200m out L-hand only/ 200m Back R-hand only)
@ 8 min
12 min AMRAP:
20 Strict Pullups
400m Run
50 Toes to bar
400m Run
AMRAP Strict pullups remaining time

**score is weight of bell in lbs plus total reps performed in workout. 400m run = 4 reps**