Strength: Overhead Press
A) 5*5*5RM
B) Strict Press 5*5*90% 5RM
C+D) Push Press 6*2*90% 1RM


MetCon: 3 rounds for reps of
4min AMRAPs
5 Pull ups
10 Squats
15 Push ups
*rest 2min between rounds.
A) Pull ups by ability/j. pull ups/ ring rows- HRPU- Air Squats
B) Pull ups/J. Pull ups-G. squats 12/8kg-HRPU
C) Pull ups-goblet squats 16/12kg- HRPU
D) C2B Pull ups- Pistols-Pike push ups
D+) BMU- alt. pistols- HSPU