Strength: Press
A) Shoulder Press 5*5*EW
B) Shoulder Press 5*5*90% 5RM
C,D,E) Push Press 5*5*90% Push Press

MetCon: 5-7-9 reps of
Hang Power Snatch
Ring Dips*2
Burpees

A) SDLHP*2 16/12kg- Dips by ability
B) 30/20kg-Dips by ability
C) 42.5/30kg- Ring Dips
D) 50/35kg-Ring dips
E) 70/50kg-Stirct Ring dips.