A)  STRENGTH

1) Push Press: 5-4-3-2-1+. Rest 2:00
– 3-4 singles above 90% building to a new 1RM
– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.
2) 1-Arm KB Rows: 1/4 x 10 ea. Rest 60s.
– Neutral grip

B) For time:
100 Double Unders
25 Push Press (95, 65)
75 Double Unders
20 Push Press (135, 95)
50 Double Unders
15 Push Press (155, 105)

L3: (75, 55) (115, 75) (135, 95)
L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)
L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)
*9:00 Time Cap

C)  EXTRA CREDIT

Banded OH Triceps Extensions: 4 x 15. Rest 60s.