Lifestyle (Barbell Free)

Every 2 min x 7 sets
8-12 DB Floor Press

For time (20 min CAP)
30 Ring Rows
15 Sit-ups
400m Run
15 Goblet Squats
15 Sit-ups
800m Run
15 Sit-ups
15 Goblet Squats
400m Run
15 Sit-ups
30 Ring Rows

Performance

Every 2 min x 5 sets
5-7 Floor Press

For time (20 min CAP)
30 C2B Pull-ups
400m Run
15 OHS (50/35kg)
800m Run
15 OHS (50/35kg)
400m Run
30 C2B Pull-ups