Part 1:
5 Sets (Not for time)
10 Barbell Rows
10 Dips
5 Barbell Rollouts
1 Farmer Carry (Down and Back)
Part 2:
10-8-6-4-2
Sprints
2 Rope Climbs OR 15 KB Swings (53/35) after each set
*Down and back equals 2 spritns
Part 3:
5 Minutes
Max Plank Hold
*15 Sit Ups every time you break