– Strength: Build to a 1RM shoulder press over the course of 6-7 sets. Make sure you have a plan and don’t make too big of jumps in weight too quickly. Take your time. – Metcon: This open workout is a pacing piece where you have to make sure you’re smart with your pacing and scaling. You’ll want to go out slower than you think on this workout trying to sustain yourself for the duration. 18 minutes is a marathon for an Open WOD.