Lifting: Shoulder Press and Push Press
Shoulder Press 1-1-1, using heaviest weight per set
Push Press 3-3-3, using heaviest weight per set
* 1 press + 3 push press as a complex.
Chipper: Rows, Double Unders, AbMat Sit-ups and 3 more
For time:
Row 750m
100 Double Unders
75 AbMat Sit-ups
50 Burpees
25 Deadlifts (185#/135#)
Run 600m