STRENGTH
Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.
- Build to a moderate weight over the course of 8 sets.

METCON
3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:
1a) Barbell Rows
1b) Barbell SDHP
1c) Barbell Curls
1d) Barbell Shoulder Press
1e) Sit-ups

EXTRA CREDIT
Banded Triceps Complex
- Supinated grip pushdown (median head of triceps) x 90s Max Reps
- Neutral grip pushdown (lateral head of triceps) x 90s Max Reps
- Overhead Extension (all three heads + anconeous) x 90s Max Reps