A.

Tempo Bench Press

4×5 22X1

*Start at 70% 

B.

Health

4 Rounds: 

2:00 Work/2:00 Rest

15/12 Cal Bike

15 American KB Swings 35/25lbs

AMRAP Single Arm Ring Rows

Score= Single Arm Ring Rows

Fitness

4 Rounds: 

2:00 Work/2:00 Rest

15/12 Cal Bike

15 American KB Swings 53/35lbs

AMRAP Rope Climbs

Score= Total Rope Climbs

Performance: 

4 Rounds

2:00 Work/2:00 Rest

20/15 Cal Bike

15 American KB Swings 70/53lbs

AMRAP Rope Climbs

Score= Total Rope Climbs