**You can click on any of the hyperlinked movements below to see a video demonstration!** Strength: Barbell Push A) Strict Press 5*5 Weight from elements B) Strict Press 5*5*90% 5RM C) Push press 5*5*90%5RM D) Jerk 5*3*70% (From racks) Tech: Turkish get up MetCon: 3RFT 5 TGU L 10 Pull ups 5 TGU R 10 Push ups A) 12/8kg TGU+Jumping PU+HRPU B) 16/10kg TGU+Pull ups+HSPU C) 20/12 kg TGU+C2B Pullups+HSPU D) 24/16 kg TGU+ 5Bar MU+HSPU.

Intermediate:

Establish 1RM Back Squat (20 min cap).

MetCon: 10 min AMRAP ladder of

Run Stairs
4 OHS 50/35 kg
Run Stairs
6 OHS 50/35 kg
Run Stairs
8 OHS 50/35 kg
…

Cashout: TBA