Three rounds:
400m run
6x pull ups
10x banded squats
10x suit case crunches
Three Rounds with 20# Vest:
5x Pull ups
10x diamond push ups
10x ab wheelie
5x chin ups
Three rounds:
5x Dips
15sec L-Sit
5ea SA shoulder press
5ea Front & Back band pull aparts
Three rounds:
3ea Assisted OAP
5ea Pistols
5ea Band curls
3ea Assisted OA Chin ups