Part 1 (15 minutes)

Push Press 3 reps @ 70% 1rm
Push Press 3 reps @ 75% 1rm
Push Press 7+ reps @ 80% 1rm

Part 2 (8  minutes)

As many reps in 8 mins as you can of:
Row (calories), 4 mins
Handstand Push-up, 4 mins

Total Reps

(A) as rx   (I) asst hspu  (B) hand release Pushups

Part 3 (8 minutes)

21-15-9 reps, for time of:
Bench Press
AbMat Sit-up

(A) 1/.75 bw
(I) .75/.50
(B) as needed.

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