Part A:
Bench
Build up to a 1RM
(Recommended set 5-3-2-1-1)
SS
Raised feet ring rows 5*8
Part B:
In pairs – shared as want:
1500M row
*Work while partner hangs
75 Wallballs
*Work while partner holds plank
50 Cal assault bike
*Work while partner hold weightplate O/H
25 box jump overs