Atarim
Strength:

3xMax
1 arm chinup / triangle chinups / regular chinups

work with version that allows 3-8 reps

 

Technique:

 

Overhead squat

 

Metcon:

4 rounds for time:

5 pullups

12 OH squats 40/25

15 pushups

 

Dizengoff
Strength:

3xMax
1 arm chinup / triangle chinups / regular chinups

work with version that allows 3-8 reps
Metcon:
3 Rounds not for time:

ME wall HS Hold
5 Sandbag thrusters

5 pullups

7 burpees

12 goblet squat 24/16

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