Strength: Overhead Press
A) Strict Press 5*5*5RM.

B+) Strict Press 5*3*90% 5RM


MetCon: 12 min AMRAP Ladder Of

3 HSPU
5 OHS
4 HSPU
5 OHS
5 HSPU
5 OHS
6 HSPU
7 OHS
7 HSPU
7 OHS
8 HSPU
7 OHS
9 HSPU
9 OHS
… etc.

A) HRPU- OHS By ability (empty bar/broomstick with proper form) / goblet squat 12/8kg
B) Pike Push Ups – 30/20kg OHS
C) HSPU-40/30kg
D) HSPU- 50/30kg
D+) 25/10KG DEFICIT hspu- 60/42.5KG