Warm-up

3x
15/12 Calories ski
15 Dual dumbbells romanian deadlifts
10+10 1-Arm shoulder press
8+8 1-Arm dumbbell hang snatches
:20s L-sit on parallettes

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Shoulder press

Build up to a 6 rep max shoulder press
Then 4 x 6 @ 90% of 6RM.

Push press

Set of 10 push press (4 reps in reserve)
2 sets of 8 (4 reps in reserve)
2 sets of 6 (4 reps in reserve)

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Metcon

As many reps as possible in 15:00 minutes of:

20/16 Calories ski erg
5 Power snatches 50/35kg
15 Deadlifts 50/35kg

*Snatches & deadlifts should be unbroken.

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Bonus

5 sets of 15 Banded pull-ups

4 sets of 12+12 1-Arm behind the neck tricep extensions

4 sets of 12 Reverse hypers

Core:

3x
1:00 min plank with feet on rower
30m Sandbag bearhug carry 70/50kg
Rest 1-2 minutes between rounds.

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