STRENGTH
Jerk: 4 x 2 @80%, every 90s
Then,
4 x 1 @85%, every 60s.
METCON
EMOM 20:
Minute 1: 30 Shoulder Taps or 25 FT. Handstand Walk
Minute 2: 10/6 Strict Wide Grip Pull-ups
Minute 3: 10 Box Jumps w. step down (24, 20)
Minute 4: 10 KBS (53, 35) + 30 Double Unders
Minute 5: 60s Single Unders
Rx+:(25 Ft. HS Walk) (6/4 Bar Muscle-ups) (15 Box Jumps) (40 Double Unders)
L3: (6/3 Strict Pull-ups)
L2: (Band Assisted Pull-ups) (35, 25) (30s of Double Under Attempts)
L1: (12 Ring Rows) (20, 15) (35, 25 Russian Swing) (30 Single Unders) (Minute 5 Complete Rest)