*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 5RM (If done perform 5x5x80% 5RM)

C) Push press 6*3*80% 3RM (3sec pause at the dip, agressive drive)

D) Strict Press establsi 1RM (If Done Practice Jerk from Racks 60-80% 1RM)

MetCon: 3RFT
400m RUN
Max reps unbroken push press

A) 20/15kg
B) 30/20kg
C) 45/30kg
D) 60/42.5kg