Performance

A.
Five sets of:
Press x 2-4 reps @ 20X1  4x95, 4x115, 3x125, 3x135, 2x145
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020  6's (triceps and upper abs toast the day after)
Rest 90 seconds

B.
Three rounds for time of:  14:24
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
400 Meter Run  (rowed)