Mobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

Atarim

Strength: Push 5 sets by personal program
then

Metcon:
For time:
40 KB thruster (1arm)
30 1 leg box jump (alternating)
20 Pullup
10 Strict HSPU
5 Wallwalk

 

Dizengoff

Strength: Push 5 sets by personal program
then

Technique: rope climb
then

Metcon:
12Min AMRAP
1 rope climb
5 burpees
7 wallballs
9 Wallballs

Post your results to the Whiteboard.