Strength WOD: Shoulder Press 3×3 @ 80%

MET-CON WOD:
Three Rounds for Time of:
400 m Med Ball Carry
25 Push-Ups
20 Pull-Ups
10 Rack Thrusters- Peform a Back Squat and then a Push Press on the drive up… Men- 115-135 lbs/Women-55-75 lbs- Choose Appropriate weight to make work and power output most efficient during workout..