Metcon - Double Grace

60 x clean and jerks

Skill - Ring Dips

3 x 10 -15

next challenge - log squats

Met-con - 14 min EMOM

5 thrusters + 30 double unders

Oly - Hang Snatch

drills

Strength - Back squat
7 x 3

Warm up 

10 min mobility - hips ext, lats a must 

10 min pvc pipe ohs drills

10 mins loading bar  

15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (43 / 29 kg.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (43 / 29 kg.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (43 / 29.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

ohs weights - 29 / 20 kg for Scaled, Masters and Teens, and 20 / 15 kg

ctb scale - jumping ctb 

Tekkers - Turkish get ups

Muscle ups 

Pistols 

Met-con - Nancy
5 rounds
500m Run
15 OHS

Strength - Push press
5 x 5

Met-con - 20 min AMRAP
5 HSPU
10 Squats
15 burpees

Skill - 5 Max effort
double unders

Met-con - 4 rounds
10 SDHP
10 Push press
20 back squats

Oly - Hang Clean Focus

Strength - Front Squats
5 x 5