WeightliftingShoulder Press (70%x3, 80%x3, 90%x3+)

Subtract 10% from your one rep max and calculate your % numbers from that


Metcon (AMRAP – Rounds and Reps)

3 Rounds, AMRAP

4 min work, 1 min rest

15 Push Press (95/65)

30 Ab-Mat Sit-ups

15 Box Jumps (24/20)
After rest, continue where you left off in previous round

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