Total 90min
A.
10 min EMOM
Odd: row 120m
Even: 12 KBS 16kg

Two sets for quality, not time, of:
Strict Handstand Push-Ups x Max Reps
Chinese Plank x 60 seconds each side
3 reps 2 abmat + 5kg plate
1 rep 2 abmat + tekniikkakiekko

B.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 1 rep

Build over the course of the 10 minutes so that by minute 8 you are at 90% of your 1-RM.

C.
Pick up immediately after your 10th minute of shoulder press at that weight with…

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

Build over the course of the 10 minutes to today’s heaviest single.

D.
Four sets for times:
AirDyne 75 Calories or Row 500 Meters (AD preferred)
95/65 lb 30kg Shoulder to Overhead x 25 reps > skaalattu 15 reps
Rest 3 minutes
(note whether you rowed or rode Satan’s cycle)
Results: 3.50, 3.39, 3.34, 3.22 / 23.28

E. 2000m row