A1. Push Press @ 20X2, 3 x 8-10, rest 60 sec
A2. Rope Climb, 3 x 1 rep as high as possible, rest 60 sec
A3. Kipping Pull-Ups, 3 x 5-7 Unbroken, rest 60 sec
+
Run 200m every 75 sec for 8 sets
+
Run 5 min cool down
A1: used 135 think I went to heavy arms were dead
A2: rope was 12 feet. Got to about 10 feet high and got a rope burn on my leg lol
A3: got 7 the first set then 6 on the next 2 arms were hurting.
Run: towards the end it felt like I had no break, felt out of breath.
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