Wednesday

A.

four sets:

   close grip bench press x 5 reps 

   face pulls x 10-12 reps 

   stationary or ring dips x 8-10 reps 

B.

two times through:

3 min amrap:

500/450m row

max reps CTB pull ups

90s rest

3 min armap:

500/450m row

max reps push press (115/75)

90s rest