A: Overhead Press:
3 x 4-6
If 6+, 5=, 4-
B: Weighted push ups or strict push up work. Clients who have strong push ups should focus on increased ROM by doing chest to floor push ups with 45 lb plates. If they can do this no problem, have clients do weighted push ups with partners. Stack plates on back.
Clients without push ups can try elevated push ups on rack or try systematically increasing ROM with chest support.
Find a version that's about 3x6-8 for clients.
6-, 7=, 8+
AMRAP in 15 min:
5 Pull Ups
10 Shoulder to Overhead (95/65)
Run 200 m.