Monday June 16 "Press 3+"

Warm Up

Dynamic Warm-up

Skill

Shoulder Press

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

After each set, rest 30 secs and then perform

5-10 Strict/Weighted Ring Dips

Metcon

"Thrust It"

AMRAP 10

10 Thrusters (65/45)

10 Burpees

10 Thrusters (95/65)

10 Burpees

10 Thrusters (115/75)

10 Burpees

10 Thrusters (135/95)

10 Burpees

10 Thrusters (155/110)

10 Burpees

Max Thrusters (185/135)
*Score is total reps