A. Bench Press (5 reps x 5 sets rest 2 min )
build to moderate set of 5 first. then repeat all sets of 5 at same weight (this is not a max, this is repeatable effort)
B. 10 min AMRAP:
200m run
15 Ring Push ups
15 KB swings @ 32kg/24kg
*Rx+ Ring Dips
*Rx 55+ 24kg/16kg w/ ring push ups
*Scaled – Knee push ups on rings
*200m equals 2 reps for unfinished rounds*