STRENGTH
Shoulder Press
5 x 60% of 1RM
5 x 65%
5 x 70%
100, 110, 120

WOD
AMRAP in 12 mins
5 handstand pushups - from ground
7 ground to overhead (95/65) - Snatch
9 air squats

7 rounds flat

POST
50 rings dips in as few sets as possible. - 3
1st set - 1MU to 20
2nd set - failed MU - 15 on low rings
3rd set - MU to 15