A. Active Warm Up 3 Rounds 100m Run 12 Ring Rows 15 Push-UP B. Three Sets 8-10 Bench Press Rest :45 4-6 Wide Grip Strict Pull Ups Rest:45 50 Banded Pull Aparts Rest :45 Top Set Bench C. 16 Min AMRAP Partners alternate full rounds. 3 DB Man Makers 6 Box Jump (24"/20") 9 Push Ups D. Finisher (time permitting) 50 Leg Raises from floor