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A1) Seated Dumbbell Strict Press - 30X1; 3 x 10; rest :60 and move to A2
A2) Band Pull Aparts - 30X1; 3 x 10; rest :60 and move to A1
B1) Band Strict Pull-Up - 2010; 3 x 12-15; rest :60 and move to B2
B2) Single Arm OH DB Carry - 3 x 75ft / arm; rest :60 and move to B1
C) Metcon
4 Rounds
500m Row
10 Burpee Over Erg