A. Three sets of:

Strict Dumbbell Press x 8-10 reps @ 2011

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Prone Plank Hold x 45 seconds

Rest 45 seconds

Dumbbell Bench Press x 8-10 reps @ 2011

Rest 45 seconds

Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110

(add weight if possible)

Rest 45 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:

10 Dumbbell Push Press

10 Box Step-Overs with Dumbbells

Run 100 Meters

17.30 Gymnastics

A. "Last Woman/Man standing"; start the whole group at the same time with the HS Hold. Last Person holding the HS wins the round, everyone else gets a Burpee Penalty. After that, whole group rests for 60 seconds. Then follow this principle with the next 3 exercises and repeat the whole process for 3 total rounds.

HS Hold

Wall Sit

Hanging from Bar

L-Sit 

B. Do your Burpee Penalty