Atarim

Strength

Conventional Deadlift
0-1: practice sets of with weight from elements
2-6: Establish 5RM
6+: Establish 1RM
then

Metcon

30 front squat
30 pullup
30 thruster
30 KBS 32/24
30 pushpress
30 burpee
30 Wallball
30 Goblet squat 32/24

 

Intermediate

Rest day/Sign up for the competition

 

Dizengoff

Skills class (11:00): RMU

 

Strength

Front squat
0-6:
Establish 5RM*
6+: establish 1 RM**

*3x5x90% 5RM
**5x3x70
%1RM
then

Metcon

15 min AMRAP
5 Burpee box jump
10 Kipping ring dip
15 pullup

Post your results to the Whiteboard.