Warm up
4 rounds of 5-10-15 Pull ups push ups squats

Strength
Bench press and Weighted Pull ups (hold dumbbell or wall ball with your feet)
5 sets of 7 bench press, immediately after bench max reps in a one minute of weighted pulls ups. Recover 3 to 4 minutes and start your next set. Looking for basically full recovery on this.


VESTED:
4 Rounds
400m Run
2 Rope Climbs
1 sled push halfway down and back
100 M Farmer with 50/35 each hand (all the way down and back)