Upper Body (8a/9a/5p)
4 rounds:
No rest between exercises.
8 Bench Press
8 Standing Shoulder Press
8 Weighted Dip
(alternate rounds with a partner)

4 rounds:
No rest between exercises.
8 Pullover
8 Front Pulldown
8 Seated Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.

21’s Lateral Raise
(alternate rounds with a partner)

5 rounds:
No rest between exercises.

8 Leaning French Press
8 EZ-Bar Curl
(alternate rounds with a partner)
____________________

Sleds (6p)
4 rouunds:
20yd Sled Push Shuttle 135/90
(rest while partner pushes)
40yd Sled Push Shuttle
(rest while partner pushes)
60yd Sled Push Shuttle
(rest while partner pushes)
15 Russian Kettlebell Swing 70/53
(rest while partner Swings)
120yd Recovery Jog
______________________

FitEssentials (6p)
For load:
Superset
10-8-6
Single-Leg DB Romanian Deadlift (each leg)

Behind the Neck Press

AMRAP 16:00
400m Row
8 Left arm DB Push Press
30m Left-Arm OH Carry
12 Sit-up
8 Right arm DB Push Press
30m Right-Arm OH Carry
12 Sit-up
8 Burpee
________________________

Weightlifting (5p)
Pause Snatch
70% 5×2

Pause Clean + Jerk
70% 5(2+2)

Weighted Walking Lunge
4×10 -choose weight- (10 each leg)

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“Grace has been defined as the outward expression of the inward harmony of the soul.”
~William Hazlitt