Upper Body (8a/9a/5p)
For load:
Pullover & Press 10-8-6-4
 -
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Seated Row
8-12 Seated Dip
(alternate rounds with a partner)
 -
3 rounds:
No rest between exercises.
8-12 BTN Pulldown
8-12 Chest Press
8-12 Low Row
(alternate rounds with a partner)
 -
15-12-9
No rest between exercises.
EZ-Bar Front Rise
Leaning French Press
Upright Row
(alternate rounds with a partner)
 -
“Superman Curls”
2 rounds:
Don’t set the bar down.
5 Barbell Curl
10 Wide Grip Barbell Curl (-20%)
15 Reverse Grip Barbell Curl (-20%)
20 Close Grip Barbell Curl (-20%)
(alternate rounds with a partner)
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Sleds
3 rounds:
180yd Sled Push Shuttle 45/0
120yd Sled Push Shuttle 90/45
60yd Sled Push Shuttle 135/90
(alternate shuttles with a partner)
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FitEssentials
For load:
7-7-4-4-4
Back Squat (:03 eccentric)
Strict Pull-up
 
AMRAP 12:00
8 Kettlebell Suitcase Deadlift (each arm)
4 Burpee over KB
200/250m Row
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Weightlifting
Snatch
70% 4×1
 
Clean & Jerk
70% 4×1
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“You just can’t beat the person who never gives up.”
~Babe Ruth