Push Press:
4 x 8 (A: 75-80% of 1RM)

AMRAP 4:
12/9 Cal Row
8 Burpees Over the Rower, Fx: 8 burpees

Rest 4:00

AMRAP 4:
10/7 Assault Bike Calories
8 Toes to bar, Fx: V-ups

Rest 4:00

AMRAP 4:
100 m Run
8 Handstand Push ups, Fx: Hand release Push ups

*Score is total Gymnastics reps

**Each 4 min working period should be an all out sprint