Bench Press 3rm
L3:
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do Ring Dips
Rest 1 minute
From 4:00-7:00, run 400 meters then do Power Snatch (115/80)
Rest 1 minute
From 8:00-11:00, run 400 meters then do Pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do Push Press (115/80)
L2: (95#/65#)
L1: (65#/45#), Push-ups, ring rows