Shoulder Press 3xM.E.
Moderate weight. Record weight in comments, log reps for score.
Push Press 3xM.E.
Same weight as shoulder press. Record weight in comments, log reps for score.
Strict Chin Ups 3xM.E.
Weighted if possible. Record weight in comments, log reps for score.
90 seconds of rest between sets.
Metcon
3 RFT
400m run or (30/20) calorie row/bike
50 double unders
10 thrusters (95/65)
20 burpees over the bar
Rest 2 minutes between each round. Score includes rest time.