6 Rounds:

  • 6 Dumbbell Bench Press
  • 6 Front Squat
  • 9 Box Jump Overs
  • Use the same weight for press and front squat.
  • Increase weight each round.

Then:

3 Rounds:

  • 12 Wallball Sit-Ups
  • 9 Toes-to-Bar
  • 6 Prisoner Get-Ups

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