Tuesday

Warmup
2 rounds
1:00 row
15 DB shoulder press
15 KB swings
30s plank

Barbell Shoulder Press
3 sets of 6 @60%+
ADVANCED
3 sets of 3 @85%+

4 rounds
20 Weighted Sit ups
16 DB Push Presses /Kipping HSPU
8 Dumbbell Power Snatches 100/70

Bike

3 rounds:
30/24 cal mod/fast
rest :30
15/12 cal fast
rest :30
30/24 cal mod
rest :90 b/t rounds.