A) BS, 10 Reps @ 70% of RM, 3 Sets, 2-3 Min Rest
B) 6 Min AMRAP, Clock runs constantly, change weights quickly
0-2 Min, PS @ 65%
2-4 Min, PS @ 75%
4-6 Min PS @ 85%
+
Rest 3 Min
+
6 Min AMRAP
0-2 Min, PC @ 65%
2-4 Min, PC @ 70%
4-6 Min, PC @ 75%
C) 8-10 GH Raises, 8 Sets, 1-2 Min Rest