A.

15 Min: 

Health: 5×6 DB Bench Press (Goal is heavier than last week)

F+P: Bench Press- Build to Heavy Set of 3

-then-

Drop Set: 1x Max Reps @80% of Heaviest Set of 3

B. 

Health

AMRAP 18: 

15/12 Cal Row

15 Burpees

15 Bodyweight Box Step Ups 24/20”

15 Shoulder-to-Overhead 95/65lbs

Fitness

AMRAP 18: 

20/15 Cal Row

20 Burpees

20 Single DB Box Step Ups 35/25lbs @ 24/20”

20 Shoulder-to-Overhead 115/80lbs

Performance

AMRAP 18: 

20/15 Cal Row

20 Burpees

20 Single DB Box Step Ups 50/35lbs @ 24/20”

20 Shoulder-to-Overhead 135/95lbs