Move

1) Push Press (building in weight)
3-3-3-2-2-2-1-1-1

2) 18 Min. AMRAP
7-5-3
Dumbbell Thrusters
Knee Raises
Burpees over Dumbbell

Train

1) Push Press: 9 Sets
3 @ 70%
2 @76%
1 @ 82%
3 @ 73%
2 @ 79%
1 @ 85%
3 @ 76%
2 @ 82%
1 @ 88%

2) Slicing and Dicing

For Time (18 Min. Time Cap)
3 Rounds:
9 Thrusters (95/65)
9 Toes to Bar

21 Lateral Burpees Over Barbell

3 Rounds:
7 Thrusters
7 Toes to Bar

21 Lateral Burpees Over Barbell

3 Rounds:
5 Thrusters
5 Toes to Bar

Stimulus

1) Follow the percentages for the 3 waves of push press. If you do not have percentages, increase in weight twice, while following the same rep scheme, then decrease back down when you start at three.

2) This workout is broken up into three rounds, with a set of 21 lateral burpees over bar between each section. The reps decrease each section, while the weights and movements stay the same. Loading should feel like a light to moderate load.

Extra Credit

400m Sled Drag Backwards (90/60)