Strength:
Weighted Ring Dips
5-5-5
*20sec L-Sit after each set
Metcon:
4 Rounds for time:
12 KB Push Press (#24/16, x2)
12 Pistols
12 Pullups
12 Pistols
Weightlifting:
-Split jerk from rack
(60) 3×3
(70) 2×2
(75) 2×2
(80) 2×2
-Push press
(55%) 5×1
(60%) 4×1
(65%) 2×3
-Strict press
5×5
-Barbell squat jumps
15/20 kg 3×12