A. Bench press
5×5 (add weight after each set)
250 meter row sprint or 350 on bike after each set of bench press
B. 3 rounds of
400 meter run
30 wall balls (14/20) (20/30 rx+)
20 box jumps (20/24) (24/30 rx+)
10 ring dips (rx +, from muscle up rings)
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