A. 8 x 3 bench press Рbuild over 8 sets until a heavy 3 reps has been reached 

10 minutes on the clock 

3 each leg Rebound single leg box jumps 

(Jump off one with one leg back onto another with a two foot landing) 

30s tuck front lever holds 

(Or ring support hold) 

B. For time: 

1000m bike erg 

50 DB thrusters 

50 burpees