A)
Push Press
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%
Final set is an AMRAP @ RPE 8
Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
Week 3 of 6

B)
AMRAP x 15 MINUTES
400m Run
20 Push Press @35/25kg
200m Run
20 Backrack Alt. Lunges @ light
RPE 7

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Empty Barbell Biceps Curls
Rest as Needed btw sets