A.
Every 2 minute, for 10 minutes (5 sets):
Strict Shoulder Press x 3 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 3-RM (which you will use for this entire cycle), then perform the following:
Every 2 minute, for 4 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 3-RM
THEN 4 sets of:
Incline Dumbbell Row x 10 reps
Farmer’s Carry x 100 Meters – 6 lengths
B.
Four rounds for time of:
400 Meter Run
20 Dumbbell Box Step Over
12 Pull-Ups