Monday
Strength
Shoulder Press
3,1,3,1,3,1
25-30 Minutes. Start your first set of 3 between 80-85% of 1RM, and the sets of 1 at 90% 1RM. Build 2.5-10 lbs on each successful wave. Try to build slightly heavier than last week.
Conditioning
18 Minute Time Cap
40-30-20-10
Wall-Balls 20/14#
Burpees