Today we are going to test our shoulder press. This is a absolute strength movement so there is NO dip. Just a strict press over your shoulders. Take your time building up with this and rest a good amount! Don't jump with too much weight here. Small jumps. After we are going to do 1 x max reps @ 45% of your strict press with a dumbbell. This is going to test out your single arm vertical press.
A: Shoulder Press (build to a 1RM)
B: Single Arm Dumbell Press (1 x Max Reps/Side @ 45% of A w/ 3010 Tempo)
Rest as Needed Between Sides
This is a burner! Don't leave anything in the tank here. Just go for it! Pick a weight for the thrusters that you would only break up 1-2 times for 20 reps.
2 Rounds: 20 Thrusters (95/65) 20 Burpee Box Jump Over (24/20)