A.
four sets of:
8 RDLs
Rest 60 seconds
Max Reps Dips (ring or stationary)
Rest 60 seconds
B.
800m run for time
Rest 60 seconds
3-Minutes of max reps KBS
Rest 60 seconds
2-Minutes of max reps Back Squat
(Men: Adv=Bodyweight, Int=3/4 BW; Women: Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds
1-Minute of max reps Shoulder to Overhead (95/65)
Rest 60s
30 seconds of max reps TTB