Strength:
Strict Press

WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions

Skill: Push Press/Push jerk

MetCon: For time complete

20 Pull ups
10 HSPU
15 C2B Pull ups
10 HSPU
10 Bar MU
10 HSPU

A) ring row/j.pull ups/pull ups-HR Push ups .
B) Ring Push upsl/ Pullups by ability.
C)HSPU
D) Strict HSPU

*Ask coach for specific instructions,