Lifting: Shoulder Press and Push Press
Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 1-1-1-1-1, using heaviest weight per set
* Complete 5 x 3 Strict Press, then build from last Strict Press and do 5 x 1 of Push Press.
5 RFT: Runs, Kettlebell Swings and Ring Dips
5 rounds for time of:
Run 200m
15 Kettlebell Swings (70#/53#)
9 Ring Dips