A. Floor press – 4×5 floor presses. Try to increase the weight from last week, or try for another rep in each set.
B. 2 rounds for reps, resting 2 minutes between rounds:
In 6 minutes:
Row 500 m, and in the remaining time, do an AMRAP of:
6 ring dips
6 pull-ups
6 jump squats (scale to regular squats if needed).
This workout is about pacing. You want to go fairly hard on the row, but not so hard that you are totally gassed for the rest of the 6 minutes. Aim for equal scores on both rounds.