A) Every 3 minutes, for 15 minutes (5 sets) of:

– Bench Press x 5-4-3-2-2 (building per set)

– Weighted supinated pull-ups (no kip) x 5-4-3-2-2

OR pull-up negatives (3 sec down) x 3-5

 

B) 3 rounds for time of:

– 20/15 cal row

– 15 toes to bar

– 10 shoulder to overhead (135/95, 115/75, 95/55)

 

Rest until the clock hits 15 minutes then…

 

3 rounds for time of:

– 200 m run

– 15 KB swings (70/53)

– 10 box jump overs (24/20”)