Strength:
15min build up to a heavy load of:
Clean Pull + Power Clean (2+1)

Metcon:
3 Rounds for time:
50 Air Squats
15 HSPU
5 Cleans (#80/50)

Endurance:
In Pairs, AMRAP in 40min:
Row 1000m
80 Double Unders
60 Jacksons
40 DB Push Press (#15/10, x2)
20 DB Burpee Step Overs

Skills:

  1. Kipping Toes-to-bar
  2. Kipping Ring Dips