A1: Deadlift (2 reps @ 5050 x 4 sets rest :30)
control 2nd rep to ground as well
A2: Wtd. Ring Dips (5 reps @ 3011 x 4 sets )
rest :30
A3: Front Rack KB Reverse Lunge (8 reps/leg x 4 sets rest :30 )
do all 8 reps on 1 leg first then switch — register weight of one KB
A4: Strict Press (2 reps @ 5050 x 4 sets rest :30 )
Metcon (AMRAP – Reps)
Death By:
Air Squat
Push up
Abmat sit up

start @ 0 with 1 rep of each movement; rest the remaing of the minute adding 1 rep of each movement every minute thereafter

CAP 15 min