Major: Back, chest 
Minor: Legs

AMRAP
1 Minute max reps Chest Press Machine (moderate to heavy weight)*
1 Minute Upright rows (barbell or rope on cable machine)
1 Minute Jump rope
1 Minute rest
3 Rounds
*When you hit failure, take 3 breathes and repeat max effort
*Can sub with #135/95 bench

3 min rest…

4 Rounds of
10 DB Bench Press
10 Hang clean #135/95
*preferably barbell but could use same DB’s as Chest press

400m run
3 minute rest

Core finisher
3 Rounds of
40 Plank reaches
30 Russian Twists
20 V-ups

Recovery:
Hips and Hamstrings