Trainer Warmup 10 min..

Skill: 5-5-3-3-3 RM Push Press 20 Min.
Rockies: 20 Min to find 3 heavy Push Press (this is not your 3RM Test)

then

„Cindy“

Amrap 20 Min.
5 Pull Ups
10 Push Ups
15 Airsquats

Rockies:
Amrap 20 Min.
5 scaled Pull Ups -jumping, supine, ring rows… trainer´s choice
10 scaled Push Ups -lady style…
15 Airsquats Med Ball

Score: Rounds and Reps