Strength/Skill 3-3-3* Push Press *Set 1 - 65-70% x 3 Set 2 - 75-80% x 3 Set 3 - 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Workout FOR TIME 50/40 Cal Bike/row/ski 50 Push-ups PARTNER FINISHER IN TEAMS OF 2... FOR TIME 400m KB Farmer Carry (70/53)|(53/35) PureFit Partner WOD 80 Cal Bike/Row/Ski 60 Pushups 400 M KB Farmer Carry MWOD PreWOD:  Banded Shoulder Work:  15 pull-aparts at eye level+ 15 pull aparts at overhead position PostWOD:  Weighted Triceps Smash - Place barbell in a squat rack.  Smash and floss tricep from the elbow to mid upper arm. Add weight to arm by placing a small medicine ball or kettlebell on the arm.  Floss by internally and externally rotating your forearm and your entire arm.