Essentials:
A. Push Press; build to a tough 3 in 15min
B1. DB Bench Press; 10-12×4; OT 1,6,11,16min
B2. DB Press; 10-12×4; OT 2,7,12,17min
B3. Side Plank Hold; 45sec of work for time each side; x4; OT 3,8,13,18min
Fitness:
A. Push Press; build to a tough single in 15min
B1. Bench Press; 3-5×4; OT 1,6,11,16min
B2. Press; 4-5×4; OT 2,7,12,17min
B3. Hand Stand Hold; 30sec of work for time; x4; OT 3,8,13,18min
Performance:
A. Split Jerk; build to a tough single in 15min
B1. Bench Press; 3-5×4; OT 1,6,11,16min
B2. Push Press; 4-5×4; OT 2,7,12,17min
B3. L-Sit; 25sec of work for time; x4; OT 3,8,13,18min