12 min EMOM

min 1: 8/side L-seated DB press @ 25 lbs

min 2: 30 sec sumo deadlift high pull w/ 24kg kb 12-11-13-16

min 3: 30 sec lacrosse ball tricep mash 

5x:

21 situps

15 RKB @ 24kg

9 burpees

9:37

8 bench press @ 35-65-85-95-105

3 rounds of:
50 double unders
10/arm L-seated db press @ 25-20-20 lbs
50 double unders
30 sec accumulated ring support hold

1 min rest

3 rounds of:
8 cal row
20 ring rows
8 cal row
5 jumping pullups
5 bar dips

22:24 total time

Every 2 minutes:
Bench press 5-3-2-12-12-12-12 @ 65-85-105-85-85-85-85

9 min AMRAP:
8 L sit db press 30X1 w/ 2x 15 lbs
8 ring row 30X1
8 dips 30X1 w/ medium band
(4 rounds)

For time:
500m row
50 burpees
(7:21)