Strength:
Shoulder Press
5-5-5
pause 3sec at the top of each rep.
Metcon:
AMRAP in 5min:
8 DB Hang Power Cleans (#22.5/15)
10 DB Front Rack Lunges
12 Pushups
-REST 2min and then:
AMRAP in 5min:
8 Chest-to-bar Pullups
10 KB Swings (#24/12)
12 Air-Squats