Strength
A) Shoulder Press 3x Max Effort (75-80% of 1RM)
B) Push Press 3x Max Effort (75-80% of 1RM)
Conditioning
3 Rounds For Time
12 HSPU 4″/2″ Deficit
21 KB Swings 70/53lb
Run 400m
Midline
3x Max Effort L-Sit, Weighted Plank, or GHD Hold
WOD Notes: This WOD is another fairly short one (9-12 min for Elite, 13+ for advanced-novice) so remember to ramp up the intensity. For the strength portion, your goal is to get 6-10 reps. Scaling for the HSPU are push presses @ 60% of your 1RM.