Strength:
shoulder press 5, 5, 5+ (65/75/85% of 95% of 1rm)
Metcon:
Rx
5-3 min rounds of:
15 ghd sit-ups
18 thrusters, 75/55
max double unders
Scaled
5-3 min rounds of:
10 ghd sit-ups
12 thrusters
max double or single unders
Mutant
5-3 min rounds of:
15 ghd sit-ups
18 thrusters, 95/65
max double unders
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