Strength:
Floating Deadlifts
6-6-6-6-6
20sec Hollow Hold after each set
*Rest as needed

Metcon:
For time:
40 DB Snatch (#22.5/15,x1)
35 C2B Pullups
30 Cal Bike (or 40 Row)
25 Ring Dips
20 Burpee Box Jump Overs

Skills:

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

Weightlifting:
-Hang clean+Squat clean
(60%) 3+1/ 5
(70%) 3+1 /2

-Squat clean
(80%) 1×6
(90%) 1×2

-Clean pull with pause under the knees
(70%) 3×8