Warm-up:
In ten minutes, AMRAP:
10 Kneeling Bottoms-up KB press (5 each arm)
10 Banded Jerk dips (3 sec pause at bottom of dip)
WL:
1) Jerk: 50x1, 60x1, 65x1, 70x1, 75x1, 80x1
Strength/skill:
2A) 4XME Strict HSPU + ME UB HSPU
2B) BS: 70x2x3
Conditioning:
3) With a partner, for time, tag-team style:
100 Pull-ups
200 Push-ups
300 Dubs
100 Partner Power KB swings
Extra work:
2A) 3 sets: internal rotation bridge
2B) 3 sets: iso plank
3) 20X Croc breaths