November 7, 2017

A. Push Press 5-5-5-3-3-2-2
Every 2 minutes, for 14 minutes (7 sets):
Push Presses

1. Set 1 – 5 reps @ 55%
2. Set 2 – 5 reps @ 60%
3. Set 3 – 5 reps @ 65%
4. Set 4 – 3 reps @ 70%
5. Set 5 – 3 reps @ 75%
6. Set 6 – 2 reps @ 80%
7. Set 7 – 2 reps @ 85%
8. 
   

B. 18 minute EMOM of Rowing, Strict Pull-Ups, Wall Ball Shots, and more
​Every 1 minute for 18 minutes (3 rounds):
Minute 1

1. Max Calories of Rowing

Minute 2

1. Max Strict Pull-Ups

Minute 3

1. Max Wall Ball Shots

Minute 4

1. Max Strict Handstand Push-Ups

Minute 5

1. Run 120 meters

Minute 6

1. Rest for 1 minute