5 sets:
8 push-ups, 2211
20m crab walk
2:00 ski erg easy
:60 walk rest
+
A. Behind-the-neck shoulder press, 3-3-3-1-1-1, 4112; 2:00-3:00 rest
B1. Double KB push press, 4 x 6-8/side (non-working side stays in front rack); :30 rest
B2. Bent-over DB row, 10-10-8-8, 11X2; 2:00 rest
+
4 sets:
max unbroken strict ring dips, 1010
10 strict ring pull-ups
2:00 rest
4 sets not for time:
10/side 1-arm bent-over band fly
:30/side weighted side plank, 15
30 band tricep extensions
:60 walk rest