Strength:
6 Sets for load:
3 Front Squats + 1 Jerk

Metcon:
"Fran"
For time:
21-15-9
Thrusters (#43/30)
Pullups

Skills:

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

Weightlifting:
-Hang power clean T&g
(60%) 5×8

-Squat clean+Push press
Max out 1+1

-Clean pull with3 pauses
Start (50%)
1×8
Ascending weight