Strength

5 sets: (Time Cap: 12 min)
3 Strict Shoulder Press

2 Push Press

1 Push Jerk
*Start the first set with empty barbell and increase the weight after each successful set.

METCON

4 Sets:

3:00 ON / 3:00 OFF

8 Wall Balls (9/6 kg)

8 Burpee Double Jumps Line Over

8 Toes to Bars (15 Knee 2 Elbows or Knee 2 Chest / 15 V-Ups)

Score; Total Reps