CLASS

A.
Every 2mins for 12mins
Push Press x6

B. Every 4min for 16minutes
1min Bench Press 6-8 rep
2min One Arm Rows
3min Lying down triceps extension 8-10 reps
4min Bicep curls 8-10 reps

EXTRAS
Thrusters

Build up to a heavy triple for the day from the rack.
*Must be technically sound on every rep.
*Cannot stop on the shoulder between reps, must go straight into next one.
*No misses.

Then

Hit 3 more sets of 3 reps at 90% of daily max.
Rest 90 sec between sets