Warm up
3 Rounds
5 pull ups
10 push ups
10 empty bar strict presses

Strength
12 Minutes
Every 2 Minutes perform 6 strict presses with a 2 second hold at the top

Wod-
Weight vest Wednesday (Vest optional)
*make use of the outdoors, no crowding inside
20 Minute Amrap
Run 400m
14 single arm devil press 50/35
5 pull ups