Today, you'll test your 1RM for the push press in addition to completing two upper-body-focused circuits. Before you set out to test your 1RM, however, follow the warm-up progression outlined in Day 1.
Like you did on Days 1 and 2, complete the circuits as fast as possible, but not at the expense of good form. Take breaks when necessary, but keep them to 30-60 seconds. Because some of the exercises require specific equipment, I've given you alternative exercises that'll target the same muscle groups, but can be done in almost any gym.
You don't have to be perfect the first time you do these exercises, but you won't get better if you don't try!