A1:
BenchPress 12-10-8-6-4
A2:
5 x 10Double DB Pendlay Row
Alternate A1+A2. Rest approx. 60sec. Between sets

A:
2 rounds
20 Box jumps
20 Dips
20 Lunges
20 Squats
20 Pull-ups
20 Toes 2 Bar
20 Burpees
20 Sit-ups
Sprint 100m (backwards on round 2)