A. Find your 3 rep max strict press.
B. 3 rounds for time:
Run 400 m
15 chest-to-bar pull-ups (scale if needed)
10 ring dips (scale to ring push-ups or regular push-ups)
20 weighted lunges (2 DBs or KBs, ideally in the 55/35 range for men/women).
C. 3×10-25 GHD sit-ups.