– Strength: Today we have week one of a dynamic OH Press cycle, as well as chest supported DB rows. Your banded OH Press is based on the 1RM you hit last week for your shoulder press without bands. You’ll take 3 sets to build to 50% and then perform 6 sets of 3 reps against bands; resting 60 seconds after each set. Be fast and explosive on each rep without sacrificing your form. If you find yourself grinding out reps back off the weight by 5%. After your presses, you will perform 4 sets of 10 chest supported DB rows resting 60 seconds between. – Metcon: You can push the pace a bit with your rope climbs and burpees but don’t try and speed walk through your OH carries. Instead, try a weight that is outside of your comfort zone and slow down the walk a bit so that you can keep the weight stable.