CrossFit WOD, July 25, 2018

WOD for 7.25.18

Shoulder Press (3 x 1 @ 90%)
Push Press (1 x 5 @ 75%, 1 x 3 @ 85% , 3 x Max Effort)
Metcon
6 x 3 Strict MIXED GRIP C2B Weighted Pull-Ups @ 30% of 1RM with a :03 Pause at the top (alternate grip each round)
Metcon
4 x 5 of this complex
1 Ring Push-Ups + 1 Ring Fly (both movements done equal 1 rep)