Strength:
Back Squat
5-5-3-3-3

Metcon:
For time:
Run 800m
10-9-8-7-6-5-4-3-2-1 HSPU
1-2-3-4-5-6-7-8-9-10 Hang Power Cleans (#60/40)
Run 800m

Skills:

  1. Handstands (hold/walk)
  2. Kipping Toes-to-bar

Weightlifting:
-Snatch grip push press behind the neck
ascending weight start with 15/20 kg bar

-Hang power clean
(60%) 5×2
(70%) 4×6

-Tempo clean pull 5sec up and 5sec down
ascending weight/start (80%) 1×8