Strength:
Bulgarian Split Squats
8-8-8 (each leg)
*Rest 1:30

Metcon:
3 Rounds for time:
Run 200m
20 Knees-to-elbows
Run 200m
12 DB Thrusters (#22.5/15,x2)

Skills:

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

Weightlifting:
-Hang power clean+push press
(80%) 3/1+1
(90%) 5/1+1

-Squat clean+front squat
(80%) 3/1+1
(90%) 3/1+1

-Clean pull with 5 sec' pause under the knee
(80%) 2×3
(90%) 2×3