Strength:
Weighted Pullups
6-6-4-4-2-2

Metcon:
In Pairs for time:
150 Thrusters (#40/30)
300 Situps
*Parner 1 Runs 200m while Parner 2 works
*Switch every run

Skills:

  1. HSPU (Strict/Kipping)
  2. Ring Dips (Support/Strict/Kipping)

Weightlifting:
Behind The Neck Split Jerk + Split Jerk
2+2@60%*2
2+1@70%*2
1+1@80% *4

Clean + F. Squat + Jerk
2+2+2@60%*2
2+2+1@70%*2
2+1+1@80%2
1+1+1@903

Sotts Press
10*4

GHD Hip Ext. + GHD Situps
10+10*4