Strength:
Weighted Pullups
5-5-5
Metcon:
"Kelly"
5 Rounds for time:
Run 400m
30 Box Jumps
30 Wallballs (#10/6)
Mobility:
Lower Body
Weightlifting:
Overhead squat with 4 pauses
20/15 kg bar 6×1
Squat Snatch with 3 pauses
(Light weight) 6×3
Thruster
8×1(Increase weight)
After 8 sets continue adding weight performing only 1 power clean continue up to a heavy single