Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2 minutes
Against a 2-minute running clock, complete:
250 Meter Row, .25 Bike or 200 Meter Run
Ring Dips x Max Reps
Rest 2 minutes between sets and complete four sets.