Push Press 4x3

Superset with

SA DB Bent over Row 8+8 (tempo 2-1-1-0 ) and 10+10 side plank hip touches

In a 5 min window

50/40 Cal Row, in the remainder of the time max DB Snatch

Rest 5 mins

In a 5 min window

50/40 Cal Row, in the remainder of the time max Ab Mat Sit-Ups