Let’s hit some upper body for strength. High rep bench and ring rows. Pick a bench press weight you can go unbroken with. Go right from bench to ring rows and rest about :90 seconds between rounds.

Part A

3 Rounds

5 Double Push-Up Burpees

10 kipping knee raises (Sub with kipping swings or :10 second hang on bar with shoulders engaged to build strength)

15 Single KB Sumo Deadlift 70/53

:30 second plank

Part B

4 Round Superset

15 Bench Press

15 Ring Rows

Part C

3 Rounds

10 SDHP 95/65

10 Burpees

10 SDHP 95/65

10 Toes To Bar

400 Meter Run

Scaled: 75/55, Reverse Crunches