Lets do the shoulders today.

Strength

Press 5 @ 65% / 5 @ 75%/ 85% for max reps

Percentages for the next 4 week lifting cycle should be based off of 90% of your 1 rm

example - Strict press 135 x .9 = 121 (base all you percentages for your lifting off 121)

Metcon

"Shoulder fry" 5 rds for time

10 Push press 115/75 (95/65)

35 Double unders (105 skips)

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