| A. Push Press 3 – 3 – 3 – 3 -3 |
| *after each set = 10 Ring Row |
| B. 10:00 AMRAP |
| 10 Push Press (75/55) |
| 15 Ab Mat Situp |
| 20 Weighted Lunge Steps (ea=1, 75/55) |
| C. 5:00 Cool Down (coaches choice) |
| A. Push Press 3 – 3 – 3 – 3 -3 |
| *after each set = 10 Ring Row |
| B. 10:00 AMRAP |
| 10 Push Press (75/55) |
| 15 Ab Mat Situp |
| 20 Weighted Lunge Steps (ea=1, 75/55) |
| C. 5:00 Cool Down (coaches choice) |