5 sets as warm-up:
2:00 Assault Bike easy
7 strict toes-through-rings
7 ring push-ups
20 Russian twists
2:00 walk rest
+
A. Behind-the-neck shoulder press, 4-4-4-2-2-2 @ 95-105-115-125-135-145, 4112; 2:00-3:00 rest
B1. Seated Arnold press, 4 x 5/side @ 50, 2112; :30 between sides, :30 rest
B2. Axle bar Pendlay row, 12-10-8-6 @ 20-25-30-35, 1113; 2:00 rest
+
Every :60 for 12:00 (6 sets of each):
1st: 5 ring dips, 2211
2nd: max CTB hold
+
4 sets not for time:
10 bent-over DB fly, 1012
:60 front leaning rest on ground
10/side 1-arm band tricep extensions
:60 walk rest