Weightlifting

Every 3 minute, for 15 minutes (5 sets):

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM

Metcon

“Helen”

Three rounds for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups