Shuttle runs test your ability to accelerate, decelerate, change direction, and accelerate again.
SWOD: Shoulder Presses: 5rm, 90% of 5rm for max reps, 80% of 5rm for max reps.
Your 90% and 80% sets should allow you to get at least two more reps than your 5rm. Try for that but if you can get more, get more!
Metcon: Sprint three 300 yard shuttles. Rest 5 minutes between efforts.
300 yard shuttle runs are completed with (6) six 50 yard sprints. The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint again. Record the time for each round.
Post weights and times to the comments section! bc