ME

Conjugate - board press max (4" off chest)

Endurance - 5 x 5 (heavy as you can)

CONJUGATE

Shoulder press 45/75

1 minute on one minute off, 3x

a1.  8 strict wide grip pullups

a2. 8 standing kb tricep extensions (heavy as poss.)

a3. 8 shrugs (use your max power clean weight)

50 windshield wipers

ENDURANCE

12 min AMRAP

15 jump squats

15 box jumps (16/20)

15 knee to elbows

Afterwards

4 minutes of bike/row/airdyne