A) 4 sets/super set:
6 Close grip bench press
2 Rope climbs
Max strict ring dips
-use a band if getting less then 3
-add weight if getting more than 10
-15min cap-
–
B) 3 Rounds for time:
200m Run
15 T2b
10 Burpee pull ups
15 Kb swings – up to 32/24kg
20 Wall balls
Buy out- 400m Suit case carry – up to 32/24kg