A.
Bench Press 5×5 reps
then:
Dirty 30s x 3 sets
Plank Hold 3×60 seconds
B.
Complete as many rounds and reps as possible in 12-minutes of:
200m Row
10 Ring Dips
20 Push-Ups
30 Double-Unders
C.
Farmer Carry 5-minute cash out rest as needed