Segment 1:
1 mile run
Rest 5:00
12 minutes to find a 3RM Push Press

Segment 2:
B1) Double KB Front Rack Lunge
3×16 alt. steps

B2) Ring Support Hold
3 x 10-30 secs
(Scale to Ring Plank Hold/ Regular Plank)

Rest up to 2:00 between sets

Segment 3:
Mobility