Strict Press

WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM add 5kg and perform 3 sets with max repetitions

Skill: Push Press/Push jerk

MetCon: 3 RFT
400m run
21 Toes 2 bar
12 S2OH

A) Vups- 12/8kg KB One arm  pushpress (perform 12 in each arm)
B) K2E-30/20kg Push press
C)T2B-45/30kg push press
D) T2B-60/40kg Push jerk
ME Pull
Sumo Deadlift 2-2-2-2-2-2 (aim to heavy double)
Zarcher squat (from the floot) 4*6-8
Bent over row 3*10
Glute bridges 100 reps in any order