Warm Up

Shoulder mobility
KB Press x 10
HS Kick up x 10
4 rounds of Tabata:
Hollow/ Superman

 

Strength

3 X 3  Strict Press at 75%

3 X 3 Push Press

3 X 3 Push Jerk
Increase weight throughout to as heavy as possible

 

MetCon

CF.2015.07.08
10 min AMRAP
30 DUs
20 Wall Balls (20/14lbs)
10 KBS (32/20kg