2.) Trap Door 
5 rounds 
12 GHD Sit-ups 
25 Air Squats 
12 Pull-ups 

*3.) Accumulate 12 minutes total 
Deadlift Hold 255/175lb 
Overhead Hold 185/120lb 
Plate Hold 45/25lb 
note: when failure occurs go directly to the next hold and continue for 12 minutes 

*4.) Row Session 
Row 3 x 20 minute segments at 20 s/m entire time. 3 minute rest in between sets 

*5) Bro Session 
a.) Bench Press reps of 5 x 8, get as heavy as possible without failure. Rest 2 minutes between sets 
b.) Dumbbell Shoulder Press 5 x 5 Rest 2 minutes between sets