Strength:
A) Strict press 5*5 with weight from elements
B) Strict press 3*5*95% 5RM
C) Push press 6*3*80 3RM (Pause at the dip 2 sec)
D) Weighted ring rips 6*3*80%3RM

Metcon:

5 Rounds for reps
30 DU
Max reps S2OH

A) SU – 12/8kg KB
B) DU – 30/20kg
C) DU – 45/30kg
D) Unbroken DU – 60/42.5kg