Strength:
Weighted Pushups
10-10-10

Metcon:
AMRAP in 20min of:
10 Shoulder to overhead (#50/35)
50 Double unders
10 Deadlifts (#50/35)
15/10 Cal Bike

Skills:

  1. Double Unders
  2. Kipping/Butterfly Pullups (requirment: 5 strict pullups)

Weightlifting:
-Tempo overhead squat with 4 pauses
15/20 bar 6×1

-Hang snatch below the knee+under the knee
(70%) 1+1/2
(80%) 1+1/2
(90%) 1+1/5

-Tempo snatch pull 5 sec'
ascending weight / start (70%) 8×1