Strength:
A) Strict press 5*5 with weight from elements
B) Strict press establish 5RM (if done on sunday perform 5*5*80%5RM)
C) Push press 6*2*60-80%D) Push Jerk establish6*2*60-80%.

MetCon: In front of running clock
3min Push press
3min Strict Pull ups
2min Push press
2min Strict Pull ups
1min Push press
1min Strict pull ups

A) 20/15kg – Ring rows
B) 30/20kg – Strict pull ups
C) 45/30kg – Strict c2b
D) 60/42.5kg – Legless rope climps