A
Coach led warmup
(10 min)

B
Bench Press
5x5
*5 clapping pushups immediately after each set
(15 min)

C
1k row
4 rope climbs

Rest 2 min

750m row
3 rope climbs

Rest 2 min

500m row
2 rope climbs

Rest 2 min

250m row
1 rope climb
*22 min timecap