SWOD

Every 1:30 x 5 sets
1 Bench Press @80-90% of 1RM

WOD

4 Sets:
3:00 AMRAP
15 Ring Rows
15 Dumbbell Bench (50s/35s)
*Max Single KB Box Step Ups (53/35) (24/20)
-rest 2:00 between sets-

* Target number of reps each set: 25+ steps