Skill: WORK ON YOUR WEAKNESS BY COACH PRESCRIPTION (DU/KIPPING/OLY..etc.)

MetCon: Complete For Time

25 HSPU
50 Box Jumps 60/50cm
25 C2B Pull ups
100 DU
25 Toes 2 Bar
25 Cal row

A) HRPU-Pull ups by ability- SU- Vups.
B) Pike Push Ups- Pull usp by ability-K2E
C+) Rx’d

*Cashout (mandatory)
10 min EMOM
25 sec. ME KB Russian Swings 24/16kg.

 

Olympic weightlifting WOD 25/7

1. Power snatch 3x3x70-75% 3x2x80-85%
2. C&J 3×3+2×70% 3×2+1×80%
3. Snatch pull 5x4x90%
4. Front squat 5x3x85%

 

Endurance

 

5RFT

1k Row

15 STRICT Press (35/25)

30 Barbell Step Ups (35/25; 50/40)