WORK CAPACITY:
For Time:
400 Meter Run
30 Pull Ups
1:00 Rest
400 Meter Run
30 Dumbbell Bench Press (50/35)
1:00 Rest
400 Meter Run
30 Wall Balls (20/14)
1:00 Rest
400 Meter Run
30 Ring Dips
STRENGTH:
Every 3:00 for 9:00
Bench Press
1 Max Set
@135/95
@165/115
@195/13
