SWOD

9 sets of:
1-2-3-4-5-4-3-2-1 of Overhead Press – AHAP across
5 Ring Rows

Note: Perform movements back to back with no rest between sets.

WOD

Every 3 minutes for 21 minutes (7 rounds), complete:
15/10 Calories on Bike or Rower
10 GHD Sit Ups
7 Ring Dips

Note: No score, just sweat and don’t cap a round.