Skill/Strength:
Every 2 min for 3 Rounds
Push Press 1×3 at 72% 1RM
Push Press 1×3 at 80% 1RM
Push Press 1×3+ at 87% 1RM
Strength 2:
Every 2 min for 5 Rounds
10 Deadlifts at 55%
Metcon:
10 Pullups
50 Double Unders
10 Chest to Bar Pullups
75 Double Unders
10 Bar Muscle Ups
100 Double Unders
-8 min cap
-Scale gymnastics to 3 progressively harder pulling movements
-Scale DU 1:1 with SU or 1:00, 1:15, 1:30 practice
Mandatory Mobility:
3 min calf smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
3 rounds for quality
10 GHD Hip Extensions
20 Banded Good Mornings
