A. Weightlifting:
Strict Press – 5 x 3 @ 90-95% of your best 5RM (Look back at your best 5RM. You will do 5 sets of 3 reps at a weight between 90-95%. DO NOT FAIL any reps! Go up as you see fit.)
 
B. MWOD:
Front Rack – 3 x 30s ea side
 
C. WOD:
3 RFT –
Run 400m
15 Push Press @ weight above
15 Ring Rows
*Note – There is a 15min time cap. If you do not finish in 15 minutes, your score will be 15:00 + 1 second for each rep not completed.