Strength:
1RM Shoulder Press
WOD:
AMRAP 11 *
10 Front Squat (95/65)
10 Box Step Ups w/ bar on back (20”)
*5 Push Ups every time the bar touches the ground.
Time to test that shoulder press max! Just because we are maxing out doesn’t mean we should let form fail. Keep a vertical torso, no arching, and press the bar directly overhead. Move your face out of the way, don’t make the bar travel around your head!
Then its onto an 11 minute little ditty involving front squats, step-ups, and some pushups! Starting off will be 10 front squats. Sink back into the bottom of that squat. Torso stays upright and elbows drive to the ceiling. Then you can press/push press/jerk the bar overhead and lower it onto your back for the step ups. When you step up focus on keeping your torso upright and your legs underneath your chest. If you lean way forward during the step, drop weight or lower your step.
If you need to take a break and set the bar down, the cost of that is 5 push ups. Can you make it all 11 minutes without dropping the bar?