Skill:
Accumulate:
1min Hanging L-Sit
2min Ring Support
3min Handstand hold
split and rest as needed
Metcon:
"Fight Gone Bad!"
Three rounds for max reps:
1min Wallball shots (#10/6)
1min Sumo deadlift high-pull (#35/25)
1min Box Jumps
1min Push-press (#35/25)
1min Row (Calories)
1min Rest
Weightlifting:
Snatch balance + Overhead squat
4x1+2 (60%)
3x1+2 (70%)
Power clean + Push-jerk
3x2+1 (60%)
3x2+1 (70%)
2x2+1 (75%)
Clean pull with pause under knee (5sec)
3×3 (80%)
2×3 (90%)
2×2 (100%)
Jump squat with bar
3×12 (20/15kg)