Strength:
Power Clean
12min build to a heavy set of 5 reps (touch and go)
Metcon:
3 Rounds for max reps:
5min cap:
200m DB Farmer Carry (#22.5/15,x2)
Then, on remaining time AMRAP of:
10 Deficit Pushups (hands on dbs)
10 DB Front Squats
*Rest 2min between rounds
Skills:
- HSPU (Strict/Kipping)
- Ring Dips (Support/Strict/Kipping)