Strength: Shoulder Press 4 x 10 reps - Every 3 Mins - last set is the heaviest
WOD: 15 Min AMRAP
12 Shoulder 2 Overhead 135/95 (Rx) - 155/105 (Rx+)
6 Chest 2 Bar Pull Ups (Rx) - 6 Ring Muscle Ups (Rx+)
12 Calorie Row
Accessory
400 Meter Farmers Carry - you choose the load