A.
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

B.
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (53/35 lbs)
12 Pull-Ups