5 sets:
Bench Press - 3 heavy; rest 10 sec
KBS - 30 unbroken; rest 1 min
+
Dri-Fire Pistol(5 Minutes)
+
5 sets:
5 hang power clean heavy; rest 10 sec
20 push ups; rest 1 min
+
Dri_Fire AR(5 Minutes)
+
5 sets:
10 knees to elbows
rest 20 sec
15 double unders
rest 1 Minute
+
Dri_Fire AR Baracades(5 Minutes)
+
400 m @ 80,90,100% - rest 2 min b/t sets