A.  For time

Run

3(3x300m)

Rest 1:00 between reps

Rest 3:00 between rounds

 

B.  For time

5 rounds

10 bench press (60% of your 1 Rm Bench Press)

10 strict weighted pull ups (25/15)

*Bench Press should not take more than 2 sets.

*Pull Ups can be singles.