Oly:
Whatever you missed from earlier this week. If today is day 5 in a row, no Oly for you.
Metcon:
"Air Force WOD"
20 Thrusters
20 SDHPs
20 Push Jerks
20 Overhead Squats
20 Front Squats
- 4 burpess on the minute, every minute.
Skill / Weakness work:
Pick two of the following, base on greatest weakness...
A. HSPU Endurance
4 x Max Strict HSPU + Max Kipping HSPU
B. Double Unders
10 x 20 unbroken reps
C. Ring Dips
7 x 5 reps
D. Rope Climbs
10 x 15' Rope Climbs
E. L-Sits
10 x 12 seconds of L-sit hold
F: Toes To Bar
10 x 6 unbroken reps
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