A1) Bench press
Sets: 5
Reps: 2
Load: 90%
Tempo: 1.0.X
Rest: 60-90

A2) Chin-ups
Sets: 5
Reps: 2-3 
Load: auto regulate
Tempo: 2.0.1
Rest: 60-90

100 Double unders
then
3RFT
8 Box jump
12 Ring dips 
16 Ring rows (RX=body parallel to floor)
then
100 Double unders

Dumbbell on knee external rotation
Sets: 3
Reps: 8
Load: light
Tempo: 2.0.2
Rest: 45

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