A.
Four sets of:
Bench Press x 6-8 reps @ 2011
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
B.
In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings
20 Push-Ups