Monday
Strength
Push Press
5-5-5, 2x5
Build over the first three sets to a near max set, leaving one good rep in the tank. Then take off 5-10% for the last two sets.
WOD
4 Rounds, AMRAP 3:
14 Calorie Row
7 Pullups
7 Shoulder-to-Overhead, 95#/65#
1 minute rest between rounds