Fitness

Skill
3 rounds of strict MU practice:
5 false grip ring rows
10 MU transitions
20s support position hold

Strength
5 rounds:

Trap Bar/Sandbag Deadlift x 6-8
Pinch Grip Plate Carry x 40m
Sandbag Front Squat Hold x ME

Metcon
8:00 AMRAP

20 alt. Reverse Lunges
10 Knee Raises
20 Renegade Rows

Performance

Skill
15 min Bar MU practice

Weightlifting
Four sets of:
Jerk Grip Push Press + Overhead Squat + 6 Overhead Walking Lunge Steps
Rest as needed

Metcon
EMOM for 10:00:

Even: 20 KBS
Odd: ME strict pull ups