A:(2)
3 sets, of:
Ring Rows x 8-12 reps
Banded Face Pulls x 15-25 reps
Row x 300 meter

B:(GYMNSTICS, PULL)
5 sets, of:
Bar Muscle-ups (Jumping Bar Muscle-ups) x 5 reps

Then …

3 sets, of:
Ring Rows x 12-15 reps
Hollow Hold :30-45 sec

C:(HIIT)
“Mixed Modal”
4 rounds, of:
Devils Press x 10 reps @15/10kg
Box Jumps x 10 reps

Then …

Assult Bike/Row :60 sec for Calories
Rest 3 min
* score is total calories accumulated