Pre class Mobility

Atarim

Strength: Push/pull/squats (by personal program

Technique: Double under practice (if you can perform 20 DU unbroken practice kipping HSPU)
then

Metcon:

3 RFT
50 DU
15 T2B
12 pistols
8 HSPU

 

Intermediate

Rest day (or light technical Olympic weightlifting in WL class)

 

Dizengoff

Strength:

Push/pull/squat (ask coach what to do)

Metcon:
For Time:
20 Burpee
20 KB pushpress 24/16
20 OHS 40/25
20 pistols
20 wide grip ring rows
20 T2B
20 ring dips

order does not matter

Post your results to the Whiteboard.