Shoulders!

Press 3-3-3 (30kg, 32.5kg, 35kg) New PR!
Push Press 3-3-3 (35kg, 37.5kg, 39.5kg)

100 Ring Dips for time (10 Squat penalty upon dismount)

Result: 56:11 (Jumping Muscle Up, 300 Squats)

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

12 mins averaging 400m each min. At descent, 1 on 10 off, and, 1 on 20 off, I did 390m. Last lap I completed 410m.