A. Strict Press 7×1 @80-90% or Find a 1RM strict press
From the MisFits: We are not a powerlifting blog, we are trying to build strict strength in a movement pattern we see constantly in our sport. We will be pressing a lot in cycle 1, and really want to see a solid movement pattern. Big focus on maintaining a neutral spine from your tailbone all the way up through your neck/head. No leaning back. Stay tight and develop a solid movement pattern.

B. Test WOD
‘The MisFit Triathalon’
Row 2k
Assault Bike 3 miles
Run 1 mile