Strength: Strict Press 5×5 (heavy, minimal rest between sets – 30s to 60s)
WOD:
1 min of max effort pushups
then…
3 rounds:
120m shuttle run (10m/20m/30m)
5 kb snatch- left hand
5 kb OH lunge – right
5 kb snatch – right
5 kb OH lunge – left
10 burpees
then…
1 min of max effort pushups
*Scores: combined pushup score and time on shuttle run/kb wod