Performance

A.
Five sets of:
Deadlift x 6-8 reps @ 20X1  225x8, 225x8, 225x8, 255x6, 255x6
Rest 45 seconds
Russian Step-Ups (w/DBs) x 8-10 reps each leg  45's 10, 10, 8, 8, 8
Rest 45 seconds
Single-Arm Press x 6-8 reps each arm  45's 8, 6, 6, 6, 6
Rest 45 seconds

B.
Three sets for max reps of:
30 seconds of Push Press (95/65 lb)  14, 8, 8
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)  Subbed rope whips. 100 each set.
Rest 30 seconds

Shoulders were smoked and rope whips and presses were a tough combo.

Weight at 6:00A: 208.6 24