Main – WOD

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Warm-up

(No Measure)

Partner

1 person rows while other person does

5 push-ups

10 Squats

15 Sit-ups

Then rotate

1 min couch stretch

Strength

1: Shoulder Press (5 @ 65% of 90% 1RM)

2: Shoulder Press (5 @ 75% of 90% 1RM)

3: Shoulder Press (5+ @ 85% of 90% 1RM)

Shoulder Press (3 X 10 Shoulder Press (Use a weight you can do 10 )

Dips (3 x 5 dips (31A1))

Metcon

Metcon (Time)

3 Rounds for time:

15 Medball Clean & Jerk 20/14#

200M Run