Strength:
Overhead Squat
2-2-2-2-2-2

Metcon:
For time:
50-40-30-20-10 Cal Row
1-2-3-4-5 Sandbag Cleans (#75/45)

Skills:

  1. HSPU (Strict/Kipping)
  2. Ring Dips (Support/Strict/Kipping)

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