STRENGTH

Every 3 min x 4 sets:

5 shoulder press+5 push press(barbell)
25 sec KB/DB suitcase hold(each side)

add weight every set, DO NOT GO TO FAILURE!

METCON-AMRAP IN 12 MIN OF:

12 KB swings (24/16 kg)
12 KB goblet squats
12 single-arm KB push press

GOAL= 7+ rounds
min 40-52