FRIDAY

STRENGTH
Strict shoulder press
*work to a top set of 5
(OT3:00 x 6 sets)
SET 1: 5 reps @75%
SET 2: 5 reps @+#s
SET 3: 5 reps @+#s
SET 4: 5 reps @+#s (top set)
SET 5: REST
SET 6: 5+ reps @80% of top set

WOD
(EMOM x 18)
M1: 13/10 calorie bike
M2: 10-15 HSPU
M3: 8 ball slams