Strength: 20 mins to find 1rm OHS

Wod 2 rounds for reps
Min 1 ME hang PC@60/40
Min 2 ME BOB
Min 3 ME STOH@60/40
Min 4 ME BOB
Min 5 Rest

Strength: warm up sets 3-5 reps as weight increases , decrease reps to singles and eventually hit your 1rm.

Wod: working on barbell cycling under fatigue, try to keep hold of the bar for as long as possible and keep moving on Burpees. Keep rests to a minimum in this one to get the desired effect. Scale the weight to keep the barbell moving where necessary