CP Upper + AnG Capacity

Training:

a1. strict press @ 2112: 4-6 reps; rest 10 seconds
a2. push press @ 21X2: 4-6 reps; rest 120 seconds
a3. bent over DB row @ 4110: 8-10/arm; rest 10 seconds
a4. cuban press @ 2020: 15 reps; rest 120 seconds x 3-4 sets
+
500m row
rest 90 seconds strapped in
500m row
(score is average 500m between the two attempts)