Strength:
12min build up to an RM2 Push-Press
Metcon:
3 Rounds for max reps:
1min Thrusters (#40/30)
1min Bike (calories)
1min V-Ups
1min Ring Dips
1min Burpees
1min Rest
Skills:
Main:
-Shoulder ROM opener
-bridge work
-C2W work (variations)
-pancakes
CASH OUT:
1min work/1min restx3
Partner A:
16 kb swings (24/16) into max push ups
Partner B: Forearm roll ups
Then switch
Partner A: 20 V-ups into plank
Partner B: Dead hang
Partner A: 5/5 front split squat into wall squat
Partner B: Active split hold
Weightlifting:
Muscle Clean + Front Squat + Push Press
(3+3+3) @ 60% x 4
Pause Power Clean + Front Squat + Power Jerk
(2+2+2) @ 70% x4
Squat Clean + Front Squat + Power Jerk
(1+2+1) @ 85% x 5
Deficit Clean Pull
3 @ 115% x 5