Tuesday
WOD
Complete 3 rounds for max reps of:
Strict dumbbell shoulder press
2 Minutes rest

Then,

Complete as many rounds as possible in 10 minutes of:
15 Kettlebell swings (M: 24 kgs, W: 16 kgs)
20 Goblet lunges (M: 24 kgs, W: 16 kgs)
200 Meter run

Strength
Back squats 3 x 5
18 Inch weighted box step ups 3 x 20 reps unbroken
Front rack lunges 4 x 12 reps (6 per leg, alternating legs.
Same weight for all work sets, heavy)
Standing calf raises (barbell on back) 3 x 15-20 reps
200 M Farmers carry (one DB in each hand, as heavy as possible)

IMG_7629

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