Strength:
Front Rack Barbell Lunges
8-8-8-8-8 (4/4)
*rest 1:30

Metcon:
2 Rounds for time:
8 Bar Muscle-ups
16 Deadlifts (#100/70)
24 DB S2OH (#22.5/15,x2)
32/24 Cal Bike

Skills:

  1. Strict Ring Muscle-up (requirment: 5 strict c2b pullups)
  2. Rope Climb

Weightlifting:
-Snatch High Hang pull+Squat snatch (Technique work)

8/ 5+1(15-20kg bar)

-Hang snatch under the knee
(Light weight)
3×8

-Snatch pull with 3 pauses
Weight starts 80%, increase weight
2×8