Strength
Push press
1×10@60%
1×8@65%
1×6@70%
3×5@75%
MetCon
25 air squats
12 kb snatch 53/35
25 push-ups
12 kb swings 53/35
400 m run
3 rounds
Skill
5×5 strict pullups
5×2 muscle ups
Embracing the Process
Strength
Push press
1×10@60%
1×8@65%
1×6@70%
3×5@75%
MetCon
25 air squats
12 kb snatch 53/35
25 push-ups
12 kb swings 53/35
400 m run
3 rounds
Skill
5×5 strict pullups
5×2 muscle ups