A1. Shoulder press: 5, 5, 5, 3, 3, 3, 1
A2. DB row @ 20×1; 6-8 reps x 4 sets (following the first and second sets of 5s & 3s in the press.)
Rest 2 minutes (3 minutes for sets that do not include the DB row)
On a continuously running clock complete 3 rounds of:
60s row (cals)
60s box jump (NTE 24/20″)
60s toes to bar
Post best press x 5/3/1 & total score for all three rounds.