WOD:
Shoulder Press
3-3-3-3-3
Deadlift
3-3-3-3-3
3 minutes rest between sets
Warmup:
Static body weight and PVC drills
Then Warm-up sets of:
5 reps @ 40% 1RM
5 reps @ 60% 1RM
3 reps @ 70% 1RM
Scales:
Gold
Scale by load
Silver
Scale by load
Bronze
Scale by load
Note: Plan to PR your last set of SP with your 3RM + 2lbs and your last set of DL with your 3RM + 5lbs