A,
Pause Bench Press 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec hold at the bottom of reach rep.

B,
3 rounds for time of:
Run, 400 m
21 Kettlebell USA Swings, 24/16kg
12 Pull-ups

Athlete Instructions
Goal
Sub 15 mins

C,
3 rounds for quality of:
10 R Teapots, pick load
Suitcase Carry, pick load, R 15m
10 L Teapots, pick load
Suitcase Carry, pick load, L 15m
20 Crossbody Mountain Climbers
Rest 2 mins