A. Take 20 minutes to find 1RM Close grip bench press
B. 10 minute AMRAP
10 Shoulder to overhead @ 95#/65#
10 Box-jumps 24"/20"
10 Sumo-deadlift high pulls
10 front rack reverse lunges
Masters
A. Bike 30 sec HARD; 30 sec EASY x 8 sets
B. 3 sets:
DB death march x 8/leg
DB step ups x 10
Half kneeling SA DB strict press @ 30X1 x 8/arm
C. AMRAP 12 min
10 deadlifts
10 DB push press
10 calorie bike
D. 2 sets
25 hip extensions
25 ghd sit-ups or 25 v-ups