Shoulder Press (65%x5, 75%x5, 85%x5+)
Add 5# to 1RM
Metcon (Time)
7 RFT
6 pull-ups
9 sumo deadlift high pull 75/55
12 burpees
Metcon (Time)
2 RFT
90/70 Cal Row
70 Wall Balls
50 Kettlebell Swings
30 Burpee Box Jump Overs
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#