Strength:
Weighted Ring Dips
4-4-3-3-2-2

Metcon:
3 Rounds for time:
10 Hang Squat Cleans (#60/40)
15 Box Jumps
20 Pullups
25 ABmat Situps

Skills:

  1. Handstands (hold/walk)
  2. Kipping Toes-to-bar

Weightlifting:
-Split Jerk position Push Press
light weight
8×5

-Split Jerk
(60%) 3×2
(70%) 6×2

-Hang Clean
(60%) 5×5
(70%) 3×5