Push Intense + Pull Intense + Squat Stamina + Row Testers
A. Push Press @ 11×1, 1 rep max, 15 minute time limit.
B1. Strict Pronated Pull Ups @ 20×2, 5-7 reps x 3 sets, rest 1 minute.
B2. KB Goblet Squat @ 31×1, 15-20 reps x 3 sets, rest 1 minute.
C. Row 250 meters, rest 90 seconds, Row 250 meters.
(Compare to November 15th, 2012: Total Time is Score)