Begin each round every three minutes. On the final round of 7+, you may do more than 7 reps.
*Begin each round every two minutes.
5 rounds, every 90 seconds:
5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup
5 rounds, every 90 seconds
5-10 dumbbell/object push press –or– 6-10 staggered grip pushup