Back Squat: 4×8
Push Press: 5×6
Pull Ups: 5×6
Superset these with the push press sets.
Strict Knees to Chest: 5×10
METCON:
80 Double Unders
70 Air-Squats
60 DB Cleans (35/50)
50 Wall Balls (20/14)
40 Push Ups
30 Push Press (95/63)
20 Ring Dips
10 HSPU
This is a long chipper. The first half definitely skews metabolic while the second half is going to tax the absolute crap out of your shoulders and arms. Break these sets up pretty significantly so that you don’t hit failure too early.
