https://youtu.be/YOXCm077928
Progressively build to a 1RM shoulder press. Make sure you have plan before starting so you do not fail too early. For the metcon, pacing is key today. KBS weight should be light. Try to go UB on sets and rest between transitions.
STRENGTH
1) Shoulder Press: 1RM. Rest 2:00
– Take 8-10 sets
– Beg: 5 x 5, adding.
2) 1-Arm KB Rows: 3 x 15 ea. Rest 60s.
WOD
AMRAP 12:
10 KBS (53, 35)
10 Wallballs (20, 14)
L3: (45, 25)
L2: (35, 20)
L1: (35, 25 Rus Swing)
Extra Credit
100 Banded Pushdowns with Heavy Band