Strength Shoulder Press (3x2 @ 78-82%) Shoulder Press (2x2 @ 82-86%) Shoulder Press (2x1 @ 86-92%) Metcon 8 Min AMRAP 5 DB Snatch (Left Arm) #50/35 5 Single Arm DB OHWL (Left Arm) 5 DB Snatch (Right Arm) 5 Single Arm DB OHWL (Right Arm)

"Nicole" 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

Strength Front Squat (3x2 @ 80-84%) Front Squat (2x2 @ 84-88%) Front Squat (2x1 @ 88-94%) Metcon 3 Rounds 10 Clean & Jerks #135/95 15 Cal Assault

Metcon 400m Sandbag Run #50/35 60 Box Step Up and Overs (20" DB #35/25) 120 Push Ups 60 Ball Slams #50/35 120 Air Squats 60 DB Snatch #50/35 400m Sandbag Run #50/30