Odd minutes - Max reps Shoulder press (30 sec)
Even minutes - Max reps Bent over row (30 sec)
*Yes, stop at the :30 to give yourself a little rest before the next minute starts
**Use a DB, KB or Barbell on the shoulder press
***Use a DB, KB, Gallon Jug or larger of whatever that has a handle
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WOD: Death by Presses and Dips
1st minute- 1 Floor press or push up & 1 Dip
2nd minute- 2 Floor press or p/u & 2 dips
3rd minute- 3 Foor press or p/u & 3 dips Etc Etc
15 minute Cap
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Finisher: 5 rounds of 10 V-ups
20 Russian twists
30 Flutter kicks