Fitness

Skill
Skill: strict ring MU for 10 min

Metcon
4 rounds of:

6-8 rack Rdls
ME sb hold @bw
6-8 LM rows ea
5 MU transition

Metcon
3 rounds for time of:

50 Jumping Jacks
15 Hang Power Cleans
10 Pull Ups

Performance

Skill
Warm up on the parallel bars!

Metcon
Find your max in sb clean and Press

Use the same weight and perform 3 sets of ME sb overhead hold

3 rounds for quality of:

ME wide grip sup Pull Ups
ME hang Power Cleans @75%of bw

Metcon
21-15-9

Clean&Jerks 60kg
Cal row/AB