Ken

Part 1. 5 Rounds 
3- Barbell Strict Press
8- Barbell Push Press (Same weight as strict press) 
:30 Handstand Hold (can be off of box)

Part 2. 5 Rounds 
15- Neutral Grip Bench Press
15- DB French Press 

Part 3. Pushup Complex, complete 4 Sets of the following:
1- Diamond Push-up (Index and thumbs make a diamond shape) 
1- Regular Push-up 
1- L-Push-up (Right arm straight out to the side) 
1- L-Push-up (L arm straight out to the side) 
1- Isometic Push-up (Hold the top of the push-up, squeeze chest together) 

Part 4. OTM for 10:00 Minutes
Odd Mins: 15/12 Calories SkiERG 
Even Mins: 100ft Bear Crawl/ 50ft Handstand Walk