A. 8 x 3 bench press – build 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