Switch

Push Press + Shrugs
12,10,8,6
Shrugs: 15 reps @ 305#

21-15-9
Advanced Side Raises +
Upright Row w/ rope +
DB Thrusters @ 35#

12,10,8,6 TIMED
Standing Arnold Press @ 55# +
Dips +
KTE

Static Hold or
Reverse Grip Rear Delt Row +
Cable Flys

MET CON
3 Rounds - 1 minute at each station
1 minute rest between rounds
record total reps - most reps wins

Stair Masters
KB Upright Row
Jump Rope
Push Press @ 75#
Leg Raises