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
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Clean + F. Squat + Jerk
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[email protected]%*2
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Sotts Press
10*4

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