Strength
Bench/Floor press 5×5 +1xfail ~ 10 rep max
WOD
20 min AMRAP
10 pull ups
10 shoulder to over head 95/65
10 pull ups
10 shoulder to overhead 115/75
10 pull ups
1o shoulder to overhead 135/85
10 pull ups
10 shoulder to overhead 155/95
10 pull ups
10 shoulder to overhead 175/105
10 pull ups
10 shoulder to overhead 195/115
Keep adding weight for presses 20/10lbs each round until you can not add and continue WOD with that weight
“Toughness is in the soul and spirit, not in muscles”
-Alex Karras
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