STREGTH

Over head squat

5 sets X 3 reps (5 sec eccentric descend)
try adding weight with good technique!

Rest 1.5-2 min between sets

METCON-WITH A PARTNER

1 min ON / 1 min OFF (8 rounds each)

6 burpee over the bar
3 OHS 52.5/35 kg
in the remaining time accumulate as much TTB as possible