Complex:

Push press, 2 x Split jerk , Split jerk behind the neck

4-5  sets with about  75-85% of Push press

Do you remember this ? CFP on ramp metcon

For time:

5 x 10+10 m shuttle run

and then

15-12-9 reps

• Squat
• Ring row
•  Burpee

5 x 10+10 m shuttle run

or do ” CFP on ramp work out with steroids”

• Goplet Squat (24/16kg)
• Pull-up
•  Burpee

time limit 10 min