WOD for Friday 231103

I ain't afraid of no ghost

3 Sets

In a 5:00 window

10x50ft Shuttle Run

AMRAP in the time remaining of

5 Box Jumps (30/24)

10 Alt DB Snatches 50/35

15 Air Squats

-rest 5 minutes between sets-

Strength

Shoulder Press:

- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.