Strength / Skill Work

4 rounds of:

• 5 Shoulder Press, building to a tough set of 5
• Ring Push Ups (AMRAP - 1 reps)

I did 4x5@65lb Press and 8,7,5,5 ring pushups

WOD

Three 4min AMRAPS, 2min rest between each.

One

• 10 Renegade Rows
• 10 Wall Balls

I did 3 rounds + 3 rows @ 14lb wallball and 20lb dumbbells

Two

• 8 Push Press (from floor)
• 8 Slam Balls

3 rounds + 1 rep @ 65lb bar and 10lb slam ball

Three

• 30 Shoulder Taps (15 per side)
• 65 Jump Rope Singles

2 rounds + 27 taps