A.

Standing Partner Med Ball Chest Pass

3×5

B.

Bench Press

Every 2:00 for 5 Rounds

4 Reps at 75-80%

*Stay within range. 

C.

From 0:00-3:00,

400 Meter Run, then Max Rope Climbs

 (1 Minute Rest)

         From 4:00-7:00

400 Meter Run, then Max KB Snatch 

(1 Minute Rest)

         From 8:00-11:00

400 Meter Run, then Max Rope Climbs

(1 Minute Rest)

         From 12:00-15:00

400 Meter Run, then Max KB Snatch

Score= Total Reps

Health: Single Arm Ring Rows, 35/25lbs KB
Fitness: Rope Climbs, 53/35lb KB
Performance: Legless RC, 70/53lbs KB