Strength:
shoulder press 5, 5, 5+, 5+ (65, 75, 85, 85% of 95% of 1rm)
Metcon:
Rx
50 double unders
15 handstand push-ups
40 double unders
12 handstand push-ups
30 toes 2 bar
9 handstand push-ups
20 chest 2 bar pull-ups
6 handstand push-ups
10 double unders
3 handstand push-ups
Scaled
50 single unders
15 handstand push-ups or seated dumbbell presses
40 single unders
12 handstand push-ups
30 hanging knee raises
9 handstand push-ups
20 pull-ups
6 handstand push-ups
10 double unders
3 handstand push-ups
Mutant
50 double unders
25 handstand push-ups
40 double unders
20 handstand push-ups
30 toes 2 bar
15 handstand push-ups
20 chest 2 bar pull-ups
10 handstand push-ups
10 triple unders
5 handstand push-ups
Post loads and times to comments.