Three sets of:
Deadlift x 8 reps
Rest 90 seconds
Ring or Stationary Dips x 20reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

Against a 2-minute running clock, complete:
Row 300 Meters
115/75 lb Push Press x max reps
Rest 2 minutes between sets, and complete a total of four sets.