CrossFit

A, Warm Up

B, Bench Press
8 - 6 - 4 - 6 - 8
Rest 90 seconds between sets.

C, Triple EMOM x 5 (5 consecutive minutes at each station)
1 – 20 Second Max Cal Assault Bike
      40 Seconds Recovery Spin
Rest 2 Minutes (transition to next movement)
2 – 20 Seconds Max Hand Release Push Ups
      40 Seconds Recover and Shake Out
Rest 2 Minutes (transition to next movement)
3 – 20 Seconds Max Barbell Push Press 95/65
      40 Seconds Recovery