3RM Shoulder Press

Power Wash

Warm-up 400m Medball run (20/14) 20 Wallball (20/14) – 10′ Target Strength Strict Press 3-3-3-3-3 Push-press 2-2-2-2-2 METCON 3 Rounds for time Time cap (11 Minutes) 15 KB Swings (53/40) 15 Box Jumps (24″/20″) 200m Run

Alabama Slamma’

Strict Shoulder Press 3-3-3-3-3 Compare to July 3, 2013 Then Using the mile course 800m Run (run to stop sign) 30 Burpees (stay out of the road) 800m Run (run back)

Wolverine

Shoulder Press 3-3-3-3-3 AMRAP 8 minutes (ladder) 10 DUs 5 Push-ups 20 DUs 10 Push-ups 30 DUs 15 Push-ups 40 DUs 20 Push-ups 50 DUs 25 Push-ups 60 DUs 30 Push-ups 70 DUs 35 Push-ups and so on….