Skill
Jump Rope and Rower
Metcon
18 min AMRAP
40 Jump Ropes
20 Front Squats
30 Cal Row
10 Power Snatches
Skill Focus
Sumo Deadlift / Sumo Deadlift High Pull / Push Jerk / Split Jerk
Metcon
3 rounds
15 Split Jumps
12 T2B
9 SDHP
rest 1 min
15 Split Jumps
12 T2B
9 Push Jerk
rest 1 min
Ring Dip progression (work from box to rings/ bands/ jumping/ strict/ etc.)
METCON
15 min AMRAP
10 Power Cleans
10 Box Jumps
10 Ring Dips
