Strength:
E2MOM for 14min:
Snatch Balance + Overhead Squat (1+3)
*pause for 5sec at the bottom of the squat for the snatch balance (1st rep only)

Metcon:
AMRAP in 16min of:
10 DB Clean and Jerks (#22.5/15,x2)
20 DB Deadlifts (#22.5/15,x2)
60m Farmer Carry (6x10m)

Skills:

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

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