260112

For time:

- RX - 
For time:
400-m run
50 DB bench presses (35/50 lb)
400-m run
50 ring push-ups
400-m run
50 hand-release push-ups
400-m run

- INTERMEDIATE -
For time:
400-m run
50 DB bench presses (25/35 lb)
400-m run
35 ring push-ups
400-m run
35 hand-release push-ups
400-m run

- BEGINNER -
For time: 
200-m run
30 DB bench presses (10/20 lb)
200-m run
30 ring push-ups, with rings pushed out to a steep incline
200-m run
30 hand-release push-ups from knees
200-m run

- MASTERS 55+ - 
For time:
400-m run
50 DB bench presses (25/35 lb)
400-m run
35 ring push-ups
400-m run
35 hand-release push-ups
400-m run

Skill Work

Post-workout accessory

Every 2:00 x 4 sets:
10 single-arm DB rows/side