A) 8 mins to establish a good 2rm Strict Press(feel like there is possibly more in the tank). Drop to 95% and do: 1 rep, rest 10sec, 1 rep, rest 10sec, 1 rep, rest 10sec, 1 rep, rest 10sec, etc
Stop before failing, (like squats on Monday) - gets you practising hitting singles with brief exposure to heavy load.
B) 24 round TABATA Alternating between:
- Goblet Squats 32/24kg, - Russian Twists, - GrassHoppers
Do one set of Gobs, then Russians, then Grass until done 8 - 20sec rounds of each.