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Strength:

Shoulder Press

5 Shoulder press* + 10 double dumbbell push press*

5 Shoulder press + 8 double dumbbell push press*

5 Shoulder press + 6 double dumbbell push press*

5 Shoulder press + 4 double dumbbell push press*

5 Shoulder press + 2 double dumbbell push press*

For quality

*All sets of shoulder press are at the same load (75-80% of 1-RM SP).

*Increase DB load each set.

Conditioning:

Partner WOD

15/12 Cal bike

15 Toes-to-bar

50-ft Farmers carry (2×70/50)

4 rounds* for time

(8:00 cap)

*Alternate exercises

…rest 5:00, then…

15/12 Cal row

10 Burpees-over-rower

15 Alternating dumbbell snatches (50/35)

4 rounds* for time

(11:00 cap)

*Alternate rounds

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