Strength : Shoulder press + Pullups

*superset sets of press with pullup work, follow program prescribed by coach.

Shoulder press

A) Shoulder Press 5*5 weight from elements.

B) Shoulder press Establish 5*5*90% 5RM

C) Push press establish 3RM

D) Strict Press Establish 10RM
Metcon: 30-20-10 Reps of
Dips
Toes 2 bar

A) Dips by ability-Vups
B) Dips by ability- K2E
C) Ring Dips- T2B
D) Strict Ring Dips- Toes 2 bar