Bench Press & 1 arm Rows (unsupported) 5-5-5-5-... (DB's must be about 1/2 the load on the bench. Hold last rep at the top for 5 seconds each side, then
How many rounds can you do in 12 minutes of:
8 Push-ups (on plates: 15's for men/10's for ladies)
6 Air Squats
4 Strict Pull-ups
12 Push-ups (on plates: 45's for men/25's for ladies)
8 Air Squats
4 Ring Muscle Ups (3 for ladies)
Begin the workout with 1000 meter row.
Extra: Mobility and/or go for a run.