CFE:

2 rft:
400m run, 10 decline push-ups, 30 sec rest
300m run, 10 supine ring rows, 20 sec rest
200m run, 10 decline push-ups, 15 sec rest
100m run, 10 supine ring rows, 15 sec rest
Then:
15 KB SLDL
15 dips
15 GHD
10 KB SLDL
10 dips
10 GHD
5 KB SLDL
5 dips
5 GHD

CF:

A. Warm-up
B. 1RM OHS
C. 3 RFT
21 Wall Balls 20/14
18 Push Press 75/55
15 Pull-ups

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