Part A

Press testing

Max rep press each arm
(If you have been doing push press eccentrics, you can test your strict press or attempt max rep push press)

Part B

Double arm complex

15min EMOM
Min 1: 5-10 hardstyle swings
Min 2: 5-10 headcutters
Min 3: Burpees

(choose rep scheme which will allow you to complete the EMOM)

Part C

3 rounds

Max effort single leg weighted rack hold each leg
Upto 1 min each side
30 sec to 1 min rest