AD: SA DB Split Press~ 12-15/ arm @20X0; Rest 20 sec b/t arms, 1 Min b/t sets x4

L1: a) Push Press~ 15-20@20X1; Rest 2 Min x3

b) Reverse Back Extensions (use bench)~ 10-15; Rest 90 sec x4-5
+
4 Rounds for time:
15 Sit Ups
12 Box Jumps
10 Pull Ups/ Ring Rows

L2/L3: a) Front Squat- 5,5,5 @ 20X2; Rest 2 Min
b) Weighted Pull Up (pronated grip)- 5,5,5; Rest 2 Min
+
For Time:
Row 1K
50 Wall Balls
Row 1K