http://opexfit.com/september-9-2014/

A1. push press TnG 8-10; rest 30sec
A2. wtd legless rope climb 12ft x 1; rest 30sec
A3. ring dip amrap kipping – 1; rest 30sec
A4. T2B 15 reps in unbroken 5’s; rest 2mins x 3

8min 80-90% effort
2 L chin ups
3 deficit HSPU 3″
8 wall balls 20/14# 10′ target

Notes:
– use belt or vest for wtd legless rope climb
– if less than 5 ring dips change to ring pushups or continue until 8-10reps
– grinder pace on 8min work