Weightlifting
Every 2 minutes, for 12 minutes (6 sets) of:
Shoulder Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 reps @ 95%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 reps @ 95%
Every 2 Minutes for 4 Minutes (2 Sets) of:
Shoulder Press
Set 7 – 8 reps @80%
Set 8 – 8 reps @ 80%
Set 8 – 8 reps @ 80%
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 50/35 lb KB/DB)
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 50/35 lb KB/DB)