A) EMOM x 10 min
– 1 push press
*Goal is to build into a new 1RM. Plan out the weight so that your last 1-2 sets are your 1RM attempts and so that you don’t fatigue before these.

B) Three rounds for max reps/calories:
– 90 seconds of Rowing (for Calories)
– Rest 90 seconds
– 90 seconds of Ring Dips
(perform from muscle-up stations if possible)
– Rest 90 seconds
– 90 seconds of Burpee Box Jump-Overs (24″/20″)
– Rest 90 seconds