Skill: Overhead Squat Mobility Drills.

Strength: (By ability)
1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option)
2) Pike push ups 4*6-10
3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats)
4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU)

MetCon: 15-10-5 reps of
KB Overhead squat L
One Arm Push ups L
KB Overhead squat R
One arm push ups R

A) Ask coach for specific Instructions
B) 12/8kg- Push ups by ability
C) 16/10kg- Push ups by ability.
D) 20/12kg – Push ups Rx’d.