Friday

1. 800m run
2. 2 RNFT:

    lateral bear crawl down and back

    5 planche push up

    2 TGU ea side

    5 burpee pull up + 10 scap pull up 

3. Push Jerk 5-4-3-3-3-3-3
3a. 5@85%
4. 14’ amrap:
1 mile run buy in
 5 muscle up
 25 double under

1 muscle up = 3 c2b + 3 ring dip OR 4 pull up + 4 ring push up/push up
25 double under = 50 singles + 3 TnG tuck jump + 3 burpee

Saturday Weightlifting

1. coaches warm up
2. 10’: muscle clean + clean from pockets + split jerk w/ pause in catch
3. AK clean + lo hang clean
4. out of rack: split jerk w/ pause in dip