Part 1 A1. Barbell Press 4 x 5 @ 80% (Sets across) – Rest 45sec A2. Strict Chin-ups 4 x 5-8 – Rest 45sec

Part 2 B1. Battling Rope Relay 5x20sec, Rest 40-60sec

Part 3 C1. 2 rounds: 60sec Airdyne, Max cals 60sec Wall Ball, Max reps 60sec Max Burpees 60sec Rest

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