SWOD

Shoulder Press:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.

*15 minutes

WOD

10 min AMRAP
10 Box Jumps (24/20)
15 Wall Balls (20/14)
10 Deadlifts (135/95)

Rest 1:00

For Time:
1000m Row
*Time scored in notes.

Workout 1
* Target number of Reps each set: 4+ rounds
* Minimum number of reps before scaling: 2.5 rounds

Workout 2
* Target time: 3:00-4:00
* Time cap: 5:00

Barbell Club

Shoulder Press:
– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.

*15 minutes

10 sets
3 Pos Clean
*High, Mid, Low

*Build to a heavy 3 Pos Clean
*15 min