Strength: Press

A) Shoulder Press 5*5*EW
B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps

MetCon: Partner WOD, In teams of 2 complete for reps
20min AMRAP

3 Push ups (By ability: HSPU/Pike Push ups/HRPU)
6 Pull Ups (By ability: C2B/Pull ups/J. Pull ups)
9 Over the box jumps 60/50cm

P-1 Running 400m
P-2 Doing the AMRAP