STRENGTH: Shoulder Press, 3-4 warm-up sets then 85% of 1rm 3 sets of 3 reps (3×3) + 1Max effort set

WOD: (All the things)

53/35 Cal Bike
40 Toes to bars
30 double KB Russian Swings
20 handstand Push-ups
1 Lap (300m) Farmers Carry (53/35)

Rx– 53/35 Cals, TTB, 53/35 KBs, HSPUs, 53/35 Carries
S1- 40/30 Cals, 40 knee raises, 44/26 KBs, 2x Push-ups ( 40 reps vs 20), same KB wt for carries
S2- 30/22 cals bike, 40 V-ups, 35/18 regular KB Swings, 20 Push-ups (Knees), 35/18 KB Carries