8 on 5 off

Strength

8min AMRAP Rest 5min X 3

FITNESS

8min AMRAP

6 Alt Single Arm Devil's Press 35/20

10 Alt Step Ups 24/20

Rest 5min

8min AMRAP

9 Strict Press 65/45

15/12 Machine Calories

Rest 5min

8min AMRAP

9 Ring Rows or Pull-ups

15 Push Press 65/45

PERF / COMP

8min AMRAP

5 Devil's Press 50s/35s

10 Alt Step Ups 50s/35s to 24/20

Rest 5min

8min AMRAP

9 Strict Press 95/65 or 6 sHSPU

15/12 Machine Calories

Rest 5min

8min AMRAP

9 Pull-ups or 3 Bar Muscle Ups

15 Push Press 95/65