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Strength:
3 Attempts to find a 10 Rep Max Strict Shoulder Press - Tips...same as Mondays advice for deadlift.
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WOD: 21-15-9
Power Cleans 135/95
Handstand Push Ups
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Bonus:
Airdyne :30 on :30 off Minimum of intervals...max calories
or
Row: :30 on :30 off Minimum of 5 intervals...max calories
Either of these should be all out...no holding back any ounce of effort.
Pushups: Males - sets of 10 with :30 rest between sets...I want to see perfect reps for as long as you can go without struggling.
Ladies - sets of 5...same as guys otherwise