Move

2) On the 1:30 x 10

5 Ring Rows
15 Air Squats
5 Push Ups
Rest till next interval

Train

1) Bench Press 3 x 3 @ 82%

2) On the 1:30 x 10
5 Strict Pull Ups
15 Dumbbell Goblet Squats (50/35)
Max Hand Release Push Ups

Stimulus

1) You will be performing all three sets at the same weight. Take roughly 4-5 sets to build up to this heavy percentage. Grab a spotter.

2) You will have no rest between cycles so choose movements that allow for this quick turn around. Cap each movement at around 30 seconds a movement to allow for 30 seconds to work on push ups. Aim to get around 10 push ups a round.

Extra Credit

4 Rounds: 4 Min Bike, 1 Min Rest (RPE 7-8)