Skills/Strength
10min EMOM alt min
30 double unders (Zeus rope anyone?)
1 peg board ascent
Lite/beginners
30 single unders
10 hanging hip touches
METCON
For time:
21-15-9
Pull ups/chest to bar pull ups/bar muscle ups
42-30-18
Walking lunges
Lite/beginners
For time:
21-15-9
Ring rows
42-30-18
Walking lunges
Weightlifting W1D3
Power snatch
5×2
Power clean + push jerk
5×2+1
Note: Perform 1 power clean, then on your second rep, go overhead with a push jerk
Overhead squats
3×3