Skill: Push press/jerk warm up (10min)

Strength: Strict press
A) 5*5 weight from elements
B+) 5-5-3-3-1 (Start at 85% 5RM and then add weight each set)

MetCon: 5RFT
9 Push ups
15 Toes 2 Bar
21 KB Sumo deadlift high pulls

A) Pike push ups/HRPU-Sit ups/K2E-12/8kg
B) Pike push ups/HSPU/ring push ups/K2E-20/12kg
C) HSPU-T2B-24/16kg
D) Strict HSPU (deficit if needed)- T2B- 32/24kg

 

S&A WOD

ME Power Clean 2-2-2-1-1-1

Accessory:

Pendlay row 3-3-3-3-3

One arm kb/db row 3*10

Banded good mornings 100 reps