Warmup: ROM drills,
10 Shoulder Press with bar
Strength: Strict Press
Warmup 5/5/3 at 40/50/60% 1RM
Work: 5/3/1+ at 75/85/95%
WOD
5 min clock:
25 push ups
400 m run
Max pull-ups in remaining time
Rest 1 min
5 min clock
25 kettle bell swings
400m run
Max pull-ups in remaining time
Rest 1 min
5 min clock
25 wall balls (20#/14#)
400m run
Max pull-ups in remaining time
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