Posted on Sep 3, 2020

A. Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
12 Overhead Squats*
12 Squat Thrusts

*Alternate arms each round.

From 3:00-6:00
2 rounds of:
14 Overhead Squats*
14 Squat Thrusts

From 6:00-9:00
2 rounds of:
16 Overhead Squats
16 Squat Thrust

Continue in this same pattern until you are unable to complete both rounds within the 3min window.

If you complete the 2 rounds within the 3mins, REST to the start of the next 3mins.

If you are unable to complete the round of 14, continue working to 9or 12min and see how far you can get.

Score is last full round complete plus any additional reps. Ie: 16 + 4 OHS (you completed the round of 16 plus 4 OHS in the round of 18)

There is no timecap to this workout.

B. 3 set of:
40s Wide Grip Single Arm DB Floor Press (40s E/S)
30s Max Wide Grip Push Up
60s Rest