Warm Up
Mobilize shoulders

3 rounds
10 OHS
30 mountain climbers
8 DB strict press (increasing weight)

Strength
STRICT PRESS
SPLIT JERK
Strict press
3×1 @ 110% of 5RM
Split jerk
3×1 @ 105% of 3RM
*Build up to weight first
Metcon
CF.18.07.17
3 rounds
3 minutes ME Burpee box jumps 24/20
2 minutes ME Pull ups
1 minute ME Push ups

1 minute rest