Strength:
shoulder press 5, 3, 1+ or new 1rm (75, 85, 95% of 95% of 1rm)
Metcon
Rx
tabata db shoulder 2 overhead, 53/35
tabata db lunges (holding dbs by your side)
then,
For time:
200m farmers carry w/ dbs
Scaled
tabata db shoulder 2 overhead
tabata db lunges
then,
For time:
100m farmers carry w/ dbs
Mutant
tabata db shoulder 2 overhead, 53/35
tabata db front rack lunges
then,
For time:
400m db farmers carry
Post loads, total of lowest scores from tabata and times to comments.