Take about 15 minutes to get at least 3 heavy working sets of shoulder press (you may increase weight each set if you choose) For the metcon, these are designed as short, quick sprint couplets. Choose a progression/scale that will allow this. For instance, if you usually do singles or doubles for ring dips, do assisted ring dips, parallette push ups, or push ups to keep moving. Similiar consideration for the pull ups and deadlift weight.
Strength
5, 5, 5 Shoulder Press
Conditioning
Do A, then B, then A, then B. Each is an AMRAP in 3 minutes with 1 minute rest after.
A.) 10 wall ball shots, 20/14#
10 ring dips
B.) 10 deadlifts 135/95#
10 pull ups
