Segment 1:
Push Press:
4 reps @ 65%
6 reps @ 75%
3×4 @ 80%
Rest as needed b/w sets

Segment 2:
Every 3 Minutes for 9 Minutes

200 Meter Run
21 KBS (52/35)
12 Dips

Scale Options:
*1 Muscle Up + 6 Dips
*Ring/Bar/Box Dips