Strength:
Floor Press 5-5-3-3-3
max unbroken push ups after each set
rest 2:30
Metcon:
AMRAP in 12min of:
3-6-9-12....
Burpee Box Jump Overs
Bar Muscle-ups
Weightlifting:
-Barbell Box jump 20/15kg 5×5
-Snatch grip press 8×5 Ascending weight
-Snatch balance
(60%) 3×3
(70%) 3×2
(75%) 2×2
-Slow Snatch pull
Start (50%) 1×8 (ascending weight)