Strength:

HSPU/Overhead Press

 

A) Strict Press 5×5 5Rm

B) Strict Press 5×5 80% 5RM (Deloading)

C) Strict HSPU 5 sets of max reps

D) Same as C scale up to deficit if needed

 

Metcon:

“1/2 Cindy”

10 min AMRAP

5 pull ups

10 Push Ups

15 air squats

 

beast Mode:

5 c2b Pull Ups

10 Ring Dips

15 goblet squats (16/10kg)