Strength:
A) Blocks @ knee: Clean + Jerk Dip: Every 90 sec: 60/3+1, 70/3+1, 75/3+1, 80/2+1, 85/2+1, 90/2+1*3 sets
B) EMOM x 12 min:
odd min: 5 TNG Deadlift, increase load each set to heavy 5 rep
even min: 10 Barbell Floor Wipers
Skill
Superset 5 – rounds (stay hollow in each)
A1) 8 strict Pullups + 10 sec hold w/ chin over bar
A2) 6 Russian Dips
B) 5-7 rounds as able (focus on consistency of the kip)
– 3 Kipping PU
– 5 Butterfly PU
– 15 sec. L-sit hold
Conditioning:
AMRAP in 9min:
3 Thrusters (95/65)
3 Burpee Box Jump Overs (24/20)
6,6
9,9
etc until time cap