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Lift: Press - 8 x 3 Reps @ 50% - EMOM
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WOD: 10 Min Capacity Test by OPT
4 Min Max Cal Row
3 Min Max Pull Ups
2 Min Max Bodyweight Back Squats (3/4 BW for Women)
1 Min Max Push Press - 135/95
*Previously done on 06/22/2016, 7/20/2017, 10/03/2017
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Bonus: Superset
1a. Single Arm DB Press - 4 x 8 reps (each arm)
no rest
1b. Heavy DB Shrugs - 4 x 15 reps (squeeze at top 1 sec)
120 sec rest
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Extra Credit: 6 x 20 Bamboo Bar Carries - fast, moderate weight, rest as needed between efforts