Strength:
Press
15min to find RM1
Metcon:
In Pairs,
20min for max Cal Row/Bike:
Partner 1: Row/Bike
Partner 2:
2 Rounds:
3 Dual KB Cleans (#24/16,x2)
6 HSPU
9 Burpees
*Switch roles every 2 Rounds
Skills:
Bar Muscle-up
(requirment: 5 strict chest-to-bar pullups)
Weightlifting:
-Snatch with 3 pauses
(60%) 2×3
(65%) 2×3
(70%) 2×2
-Squat clean+squat+power jerk
(65%) 2+1+1 /2
(70%) 2+1+1 /2
(75%) 2+1+1 /2
(80%) 1+1+1 /2
(85%-90%) 1+1+1 /1
-Front squat
(90%) 2×2
(100%)1×3
(90%) 2×1