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A. Press – 3×4 reps (same weight as last week or heavier).

B. Push press with slow negative (5 sec) on each rep – 3×3 with same weight as A.

C. With a partner:

Row 2000 m, alternating each 500 m

50 ring push-ups – Partition as needed. Scale to regular push-ups.

50 BB squats (empty barbell on one shoulder, and other end of the barbell is on your partner’s shoulder – i.e. you must be synchronized in your squats). If you watched the CF Games the last couple of years, this is similar to the team “Worm” event, which used a big long sandbag rather than a barbell.

30 ring push-ups

30 BB squats with partner.

6 laps partner carry.