Workout of the Day:

A. 3x (:30 on/:30 off, held in overhead position) DB Push Press, **Use 10s or 15s for everyone
B. 20-10 Ladder
Strict Shoulder Press
M:95-65
W:65-25
*Run 150m after each set of presses
** This will take quite a bit of time

Competition:

3x (:30 Work/:30 Rest)
DB Push Press @2x15s
*Rest in OH Position

Axel Bar Clean and Press
3,3,3,1,1,1
Rest :90 btw sets, add weight each set

10-1 Ladder
GHD Sit Up
KBS 70/53