Strength/Skill Work:

Shoulder Press: Find a 5,3 or 1 rep max depending on what work set you have last done.  Example if you last found a 5 rep, find a 3 rep.

WOD:

Complete max rounds in 15 minutes of the following:

100 single jump ropes or 25 double unders

100 feet suicide drill with turn points every 20 feet

5 handstand push-ups

10 heavy kettlebell [...]]]>

Strength/Skill Work:

Shoulder Press: Find a 5,3 or 1 rep max depending on what work set you have last done.  Example if you last found a 5 rep, find a 3 rep.

WOD:

Complete max rounds in 15 minutes of the following:

100 single jump ropes or 25 double unders

100 feet suicide drill with turn points every 20 feet

5 handstand push-ups

10 heavy kettlebell swings

12 front squats holding medicine ball