complete A1, rest :30 sec, Complete A2, rest :15 sec, complete A3, rest 2 min

A1. Double KB Walking Lunge – 50′ x 4
A2. Tempo Chest to Bar Chin-Ups – 3-8 x 4; tempo of 2 sec pause at bottom, 1 sec at the top, 4 sec eccentric
A3. Tempo Ring Dips – 3-8 x 4; tempo of 2 sec pause at the top, 4 sec eccentric, 2 sec pause at bottom

Alpha – as written, lunge@70/53
Bravo – Lunge@53/35, Chin-Ups(tempo or non), dips
Charlie – Lunge@35/25, Banded Chin-ups 5-7, banded dips 5-7
Delta – Goblet lunge, Ring Rows 8-10, Push-Ups 8-10

Extra
30 Cal Bike
30 Burpees
30 Cal Row