KettleBell/Function:

A.) Single Arm KB OHS

5×3

– inbetween sets

Strict Push Ups (8 / 5)

B.) 5 rounds

10 dips or push-ups

Shuttle sprint <-> 2X w/weight

10 Sit-ups

10 Step Ups (24/20)

Perform/RX:

A.) Single Arm KB OHS

5×3

– inbetween sets

Raised Push ups (5/3)

B.) 5 rounds

10 Dips or 2 Muscle Ups

Shuttle sprint <-> 2X w/weight

10 T2B

10 Box Jumps (24/20)

Compete:

A.) Single Arm KB OHS

5×3

– inbetween sets Strict HSPU (5/3)

B.) 5 rounds

5/3 Muscle Up + extra dip

Shuttle sprint <-> 2X w/weight

10 T2B

10 Box Jumps (24/20)