Overhead Press and Rows then Burpees and Pistols

6 rounds, rest 1 minute between rounds

• 6 x Strict Press with 2 second pause at top @ 80% of 8RM

Rest 1 minute then 2 rounds, rest 1 minute between rounds

• Max Reps Seated Dumbbell Press @ 18kg per Hand
• Max Narrow Grip TRX/Ring Reverse Rows (hands touching at start of pull)

Then 3 rounds of AMRAP in 3 minutes of

• 20 x Burpees
• Max Alternating Pistol Squats (total for both legs)

Rest 3 minutes between rounds.

Results: Started with 85lbs for the Press. For some reason was really easy today, so after the 6 rounds @ 80%, added two more rounds @ 90%/95lbs and then one round @ 110lbs (only got 5 reps). All nice and controlled. Second part 7/12 and 4/10 reps. Pistol Squats 18-16-14, 48 total/24 per leg.