A) Close grip bench press @30X1; 5 reps x 4 sets; rest 3 mins

B1) AMRAP ring dips/ box dips; rest 10 sec

B2) Farmer’s walk 70/53#/hand 50m; rest 20 sec

B3) AMRAP strict pushups (-1); rest 30 sec

B4) AMRAP CTB pull ups (-1); rest 4 mins x 3

*sub regular kipping or tough banded or ring rows at 30X1

C) FLR on rings or floor; accumulate 3-5 mins (if time allows)