A. Push Press (2 – 2 – 2 – 1 – 1 -1 – 1)
take 1 set every :90 w/ :04 OH Pause — start first set after 1 blank bar set then build up every set thereafter.
B. EMOM
1st min: 4 Prison burpees
2nd min: 15 toes to bar
3rd min: 5 Push Press (from the ground)
4th min: 12/9 Calories on rower

*Scored by the weight of each round
*All Masters 55+ is 2 Push up prison burpees and 12 Toes to bar
*Males are 3 push ups burpees / females are 2 push ups burpees