Strength:

Weighted pull-up

alt w/

Strict Press

5×6 Light load

 

WOD:

14-Minute AMRAP

Kettlebell push presses

Wallballs

Two reps of each to start, increase two reps each round.

2, 4, 6, 8… etc.

 

Accessory:

Weighted arm side raises

alt w/

Push-ups

3×10