Total 105 min

3 sets of:
200 m row, 10 wall ball, 10 lunges
mobility
Overhead squat 5x20 5x30 3x35

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55% 47.5
*Sets 3-4 – 65% 55
*Sets 5-6 – 75% 62.5
*Sets 7-8 – 80% 67.5
*Sets 9-10 – 85% 72.5

B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…

C.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

D.
Three rounds for time of:
10 Bar Muscle-Ups > 10 C2B
15 Strict Handstand Push-Ups >
kipping, 10 x abmat + 5 x abmat + 5 kg plate under
20 Push Press (135/95 lbs) = 43 kg > 37.5 kg

Results: 8.58, 11.00, 11.00 = 30.58
Avg/max HR 163/188

E.
For time:
40 pull ups
EMOM 12 / min, 3.14

500 m row