Muscle
Push
Bench Press
Floor Dumbbell Press
Banded Bar Press

Floor Shoulder Press
Dumbbell French Press

Metcon
4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit ups

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FWod
Emom 14
Min 1 - 20 jump Rope and 2 Deadlift
Min 2 - 7 push Squats
Min 3 - 4 Hammer Curls and 8 French Press

3 Rounds
10 Box jumps
10 KBS
10 Wallballs
10 Burpees