Bench Press: 3 x 2 (3 sec neg)

 

Strict weighted Pullups: 3 x 2 (3 sec pause over the bar)

 

Then….

60 Bar Facing Burpees

30 Toes to Bar

15 S2OH 155/113

400m Run

15 DB Push Press 50/35

30 Toes Through Rings

60 Double Unders