RX Strength/Skill Strict press: De-load:
 1×5 @ 50 % 1×5 @ 60 % 1×5 @ 70 % HSPU: 3 x 5 Wall walks 3 x 10 HRPU 3 x 15 DB Standing strict press (Try and Build) Workout In a 3 min AMRAP: 9 DB Deadlifts 8 Burpees over DB 7 DB Thrusters Rest 1

RX Strength/Skill Every 30 secs x 24 1 Hang Power snatch + 1 OHS @ 60% Then 5 mins to build to a heavy Snatch Workout Partner WOD: 50 OHS @ 40/25kg 50 DB Renegade Rows 400m Row   METCON Workout Partner Chipper: 50-100-150-100-50 S/A KB Sit-up (Swap arms every 10 reps) Air Squats (Synchro

RX Strength/Skill Front squats:
 1×5 @ 40 % 1×5 @ 50 % 1×5 @ 60 % De-load – 1 sec pause in the bottom and speed out of the hole Pull: 3 x 5-10 Scap pull ups/Scap ring rows 1 x 5 Kip Pull up Workout 5 Rounds for time: 50 Alt. Step ups
40 T2R
30

RX Strength/Skill Negative pull ups: 3-5 x 3-5 with 5 sec eccentric Handstands
 3 x 10m Partner Wheelbarrow carries/Shoulder taps 3 x 3 Wall walks
 3 x 1 Wall Walk + 10-20s HS Hold at top
 5 x 3 Kick up to wall Workout For time: 50 Air Squats 50 Sit-ups 50 Deadlifts @ 50/35kg