CF:

A) T2B/Hanging leg raises 3 x 5
ss
Ring Dips/Dips 3 x 5
Rest 60s

B) Bent over rows 3 x 5
Rest 90s

C) Climb the ladder as far as possible in 10 minutes:
1, 2, 3, 4, 5, 6, 7...
Ring dips
Shuttle run 10 (5m down and back - must touch floor at opposite end)

OLY:

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