PART 1: 

Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Rest 45 seconds


PART 2:

Five rounds for time of:
40 Double-Unders or 200 Meter Run 
10 Dumbbell Hang Cleans (50/35 lb DBs)
10 Dumbbell Push Presses (50/35 lb DBs)

-Modify
Five rounds for time of:
200 Meter Run 
20 Push-Ups
10 Strict Pull-Ups