and... go!

1) Run 1 Mile
7:16

2) 5 Rounds every 120 secs, 6th Round Max Reps
6x Bench Press- 155#
6th rd
9x Bench Press- 155#

3) 5 Rounds every 60 secs, 6th Round Max Reps
5x Dips
6th Rd
7x Dips

4) 5 Rounds every 60 secs, 6th Round Max Reps
 4x Strict Pull Ups
6th Rd
5x Strict Pull Ups

5) Run 1 Mile
6:52