Upper Body (8a/9a/5p)
For load:
1.5 Standing Shoulder Press 4-4-4-4
 
3 rounds:
No rest between exercises.
12 Dumbbell Pullover
8 Weighted Dip
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
12 Pec Deck
8 Chest Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
12 Rowing Torso
8 Seated Row
(alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
10 EZ-Bar Curl
8 EZ-Bar Reverse Curl
AMRAP EZ-Bar Curl
(alternate rounds with a partner)
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Sleds (6p)
For load:
No rest between pushes.
30yd Sled Push 45/25
30yd Sled Push 90/50
30yd Sled Push 135/75
30yd Sled Push 180/100
30yd Sled Push 225/125
Continue adding weight until failure…..
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FitEssentials
For load:
10-8-6-4-2
Back Squat
Seated Row
 
AMRAP 12:00
12 DB Single-Arm Sumo-Deadlift High Pull
6 Burpee over DB
18/12 Cal Row

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Weightlifting
Hang Snatch (BK) + Snatch
75% 5(1+1)
 
Hang Clean (BK) + Clean & Jerk
75% 5(1+1)
 
Weighted Walking Lunge
4×10 (each leg) -choose weight-
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“The marble not yet carved can hold the form of every thought the greatest artist has.”
~Michelangelo