A:
7-7-7-7 Bench Press @30X1
4 sets of 45sec. Double Under Practise (if you are good at it, try the heavy ropes)
Start a new round of both exercises every 3min.
B:
3 rounds for time of:
Run 800 meters
50 Deadlifts
Level 1: 42.5/30kg
Level 2: 60/42.5kg
Level 3: 70/50kg