A1. 5 rounds
6 Push Press @ 60 kg
15 Air Squats
Rest 20 Sec
B. Front Squats @ 50 kg 10 reps
C. dips With Weight 4 rounds @40kgx6 reps
D.5 rounds
CTB almost 2 a muscle up 6 reps
KBS 24 kg 15 reps
E. Crunch 5X20 reps
F. 2 rounds
rowing 1 min for max effort in meters
rest 1 min
Max Dips
321 meters and 27 dips
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