Main – WOD
Warm-up
Weightlifting
Shoulder Press (8 x 3 @ 85% 1RM)
Metcon
RX: Metcon (AMRAP – Rounds and Reps)
15 AMRAP
10 Pistols
10 Ring Dips
1 Farmers Carry 90/50
Metcon
Scale: Metcon (AMRAP – Rounds and Reps)
15 AMRAP
10 Pistols to target
10 Box Dips
1 Farmers Carry 50/20