Strength:
3 Rounds
6 Strict Press 65-70% of 1RM (40X1) (4 Second eccentric)
rest 30 sec
8 DB Lateral Delt Raises (3011) (3 second eccentric) https://youtu.be/mtkjJIMapmg
rest 30 sec
15 Banded Y-Raises https://youtu.be/e7IHp1DUz0g
Rest 3 Min
Score is the weight used for strict press, it is also recommended to keep track of DB weights
WOD:
RX:
Every 5:00 for 20:00
15 Alternating Pistols (or Air Squats)
15 KB Swings 53/35
15 Box Jump Overs 24/20″
15 Pull Ups
Fitness:
Every 5:00 for 20:00
15 Air Squats
15 KB Swings 35/26
15 Box Jump Overs 20″
15 Pull Ups (any variation)