Strength:
A) Strict press 5*5 with weight from elements
B) Strict press establish 5RM.
C) Push press establish 2 RM
D) Push Jerk establish 2 RM.

Skill: Kipping HSPU

MetCon: 3 RFT
400m run
21 SDLHP
12 HSPU

A) 16/12kg kb-by ability HSPU/Pike Push ups/HRPU
B) 32/24kg kb-by ability HSPU/PIke Push ups
C) 45/30kg-HSPU
D) 60/42.5kg-Strict HSPU

 

S&A WOD

ME PRESS  

Close grip (shoulder width) bench press 4-4-4-4-4

Dips 4*8-10 (add weight if needed)

Lateral raises 3*12-15

Triceps ext. 100 reps