Upper Body Strength:

Alternating Every Minute on the Minute for 16 minutes (8 sets each):

2 Bench Press at 80-85%

8 Plank Rows (4 per arm)

MetCon:

Every Minute on the Minute for 10 minutes:

10 Box Jumps

1 Rope Climb

Pace Goal: 40-50 sec per round

Beginner: 10 ring rows + 20 flutter kicks

Intermediate: 16/12”, half or 3/4 rope climbs

Advanced: 24/20”

Sport: 30/24”, Legless