Warm up:
2 Rounds
400m Run
5 Pull Ups
10 Push Ups
15 Air Squats

Strength: Bench Press 5-3-3-2-2-1-1(80-85-90/Max)

4 Rounds
20/15 Cal Bike
15 Sit Ups
3 Legless Rope Climbs (sub 3 climbs with legs or 7 rope pulls from the floor