A.
Four sets of:
Bench Press x 6-8 reps
Rest 15-20 seconds
Plyo Push-Ups x 10-12 reps
Rest 3 minutes
B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
30 Kettlebell Swings
Max Reps of Pull-Ups