Warm Up: 
:30 Bike 
20 Pvc Pass Thru
10 Bench Dip 

:30 Bike
20 Band Pull Apart 
10 Delt Raise 

Performance:  3 sets: 

• 6 Strict Press 

• 4 Push Press 

• 2 Push Jerk
  *build to a heavy 6 strict press.  Hit 3 sets from that point. 

EMOM x 15 Minutes
1) 15/12 Cal Row 
2) 20 Sit Ups 
3) 15 Db Floor press 

Aux: 2 x 12
Low Row
Front Delt Raise
Db Reverse Fly 

Fitness: 2 sets:  10-12 Reps
Low Row
Front Delt Raise
Db Reverse Fly

For Time: 
3-6-9-12-15-18-21 

• Ball Slam 

• Ring Row 

• Push Ups or Floor Press 

• Sit Ups