Strength

Establish a 3 rep max for shoulder press

3,3,3,3,3,…3 Keep it at sets of 3 incrementing the weight every time.

WOD

20 min EMOM

-2 Clean & Jerk 155/105

-2 Deadlift

Use whatever time of the minute is left over to complete as many sit-ups as possible, keep a running count this will be your score for the day.