A.

9×4 Banded Speed Bench Press

B.

3 Sets

10 DB Bench Press

Rest 60 seconds

10 DB Strict Shoulder Press

Rest 60 seconds

10 Tricep Extensions

C.

4 – 3 Minute Rounds

10 Thrusters (95/65)

12 Push Press (95/65)

14 Box Jumps (24/20)

Max Effort: Rd 1. Burpees; Rd 2. Pull Ups/Ring Rows; Rd 3. Toes to Bar; Rd 4. Push Ups;

Rest 3 minutes between each round