9-7-19
Challenge: 3 sets Max Effort Supine Ring Row Hold

WOD
20 min EMOM
1st min Bike hard 20 seconds, 8 Burpees
2nd min 20 second Heavy Slam Ball Hold, 15 Barbell Pushpress (75/55)

If you do not complete the min rest the next full min. Slam ball hold just need to keep ball above the knee and under the shoulder.