Wednesday

A.

5 sets:
Strict Press 

Sets 1-2: 8 reps at 90-95% of 8RM from last week*
Sets 3-4: 8 reps  at 85-90% of 8RM
Set 5: max reps at 85% of 8RM

*If you do not know your 8RM overhead press from last week, use today to establish an 8RM in 15 mins

B.

7 sets:

EMOM: 7 burpees over the erg + max cal row

rest 3 mins

7 sets:

EMOM: 7 push press (115/85) + max reps box jump overs