Strength

Shoulder Press

 5 x 6 @ 60%
 * 3 Reps half way up then 3 reps From half way, all the way up
 Banded Tricep Extentions till Failure
 Then Follow the Pull Up Program

WOD

30 – 20 – 10

 Dumbbell Shoulder Presses (20/12.5 kg)
 Burpees over Dumbbells