1a) 4 Rounds
Close Grip Pushups or CG Incline Pushups x 10
Curl to Press x 10
KB Push Press x 10
Dips (regress to french press if needed) x 5

1b) Metabolic Conditioning 15-20min AMRAP
Overhead MB throws/Deadball Slams x 10
Battle Ropes Alternating x 30sec
Prowler 2 laps up + back (loaded to 1.5-2 x Bodyweight)
Single Arm Farmers Walk 1 lap up + back