Warm Up
2 rounds
2x20+20m sledge push/hand over hand pull
6+6 single arm bottom up press with kb
12 goblet squats
6 burpee pull ups
then 2 rounds with barbell
5 strict press + 5 push press + 5 snatch grip push press behind neck
rest 1 min bwn set

Strenght
Build to heavy triple on push press
3x5reps@40-65% and 3x3reps @75%+
rest as needed bwn sets

Metcon
4 rounds
4 min emoms / 1 min rest bwn round (work 30s / rest 30s) fast ++ pace on each movement
1) bike erg at fast + pace
2) heavy wall ball shots x 8-12reps
3) ski erg x fast + pace
4) hang db clean&push press x8reps alt hand @17.5-22.5/27.5-32.5kg