Strength:
Shoulder Press
A) Shoulder Press 5*5*EW
B) Shoulder Press 5*5*90% 5RM
C) Snatch Grip BTN Shoulder Press 3*5*90% 5RM
D+E) Snatch Grip Jerk 5*2*90% 2RM.

MetCon: 15-10-5-10-15 reps of

Ring Dips
Front rack KB Squats

A) Dips by ability-16/12kgoblet squat
B) Dips by ability-12/8kg
C) Ring Dips- 20/16kg
D) 24/16kg
E) Strict Ring Dips 32/20kg