CP Upper

Training: 

a1. strict press @ 3111: 4-6 reps x 5; rest 30 seconds

a2. push-ups: AMRAP (-1) x 5; rest 180 seconds

b1. strict pull-ups @ 3110 (weighted, strict, or assisted): 4-6 reps x 5; rest 30 seconds

b2. bent over BB row: 10 reps x 5; rest 180 seconds

c. seated medine ball chest pass (facing about 3 feet from your partner): 300 tosses (per person)