2 Rounds of 15 reps
L-Sit DB Shoulder press
Strength: Three sets for max reps of: Set 1: Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%) Rest 15 seconds Set 2: Unbroken Strict Pull-Ups Rest 3 minutes
Set 3: Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.
Workout: Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 50 Double-Unders 20 Push Presses (55/35Kg)