AMRAP

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Workout

20min EMOM (every min on the min)

15 cal Assault Bike (on even minutes)
50m run + 5 box-over burpees (on odd minutes)

Strength

Establish 1 rm for power cleans or snatches.

Tags:

Push Press (or shoulder to overhead)

1 x 2 @ 50%
1 x 2 @ 60@
1 x 2 @ 75%
5 x 2 @ 90%

Kettlebell Floor Press

3 x 5  @ 70lb (each arm)

Workout
15 min AMRAP (as many rounds as possible)

5 pull-ups
10 push-ups
15 airsquats

Every 3 minutes due 3 push presses (define your own weight). I used two 53lb kettlebells.