Strength

Day 3

Push Press

I used a percentage based on my Push Jerk max as my assumed Push Press 1RM. I think it was a little light in the end.

3x at 80%TRM
20x wall ball shot (20#)
rest 3 min.
3 Rounds.
Then:
30/30 Push Press with 20# DB
1. 22
2. 17
3. 11
4. 15
Total 65 reps - it's telling of my should strength endurance

Then:
300 sec (5 min) FLR hold in rings
Not cool. Lots of core and shoulder work here

Then: Cooldown
2k row easy - 2:28/500 pace