Overhead mobility 

A. Push press 

4 x 4 – Starting weight should be your 1rm strict press

B. 3 x 8 strict press @ 75% of your strict press max – the aim should be +6 reps each time, 8 is the maximum! 

C. AMRAP 6

6 STOH (40/30) 

6 front squats 

6 burpees over bar 

30 double unders 

Rest 2 minutes 

HEAVIER BB 

AMRAP 6 

6 STOH (60/40) 

6 front squats 

6 burpees over bar 

60 single unders