Part 1: establish training max press or bench press
If you benched on Tuesday, press today. If you pressed on Tuesday, bench today.
2 laps or 300m row
10 toes to bar
10 box jumps
AMRAP in 20 minutes. Cap of 6 rounds.
Option 2: hanging knee raises
Option 1+: 3 laps instead of two
Option 1++: 30/24 box
Combine options as desired.