Strength
12mins to 3RM Strict Press w/ 3 second pause OH each rep
-then-
1 x 95% / 1 x 90%

WOD
Run 400m
15-12-9
Front Squats 155/105#
Pull Ups
Run 400m
9-12-15
Front Squats 
Pull Ups
Run 400m

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