Strength
Shoulder Press
Set 1 – 50% of 1-RM x 3 reps
Set 2 – 75% of 1-RM x 2 reps
Set 3 – 85% of 1-RM x 1 rep
Set 4 – 90% of 1-RM x 1 rep
Set 5 – Find 1-RM
Rest 3 minutes between sets
Metcon
For Time
400m Run
100 Wallballs 20/14
400m Run
Shoulder Press
Set 1 – 50% of 1-RM x 3 reps
Set 2 – 75% of 1-RM x 2 reps
Set 3 – 85% of 1-RM x 1 rep
Set 4 – 90% of 1-RM x 1 rep
Set 5 – Find 1-RM
Rest 3 minutes between sets
Metcon
For Time
400m Run
100 Wallballs 20/14
400m Run