021115

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