Part 1:
5 Sets (Not for time)
10 Ring Dips OR Stationary Dips
10 Barbell Curls
Part 2:
3 Rounds
Sprint 200 M
Max unbroken Strict Press (75/55)
*Choose a weight you can strict press 10+ times
Rest 1 Minute
Sprint 200 M
Max unbroken Weighted Knee Raises (14/10)
Rest 1 Minute
*Choose a weight you can knee raise 10+ times