A) Seated DB press5 x 8-12 Rest 60s

B) Dips (use stacked boxes) 4 x 5-8 reps (add/subtract weight as needed) Rest 60s

C) In a 10 minute window: Row 1000m (stagger heats) Then spend the remaining time doing as many pullups as possible Each time you come off the bar do 7 DB push press 15/10kg