Skill:
4x1 R&L - Partial KB Turkish Get ups @ moderate to challenging weight
Strength:
Strict Press
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x4@70%ww
1x3@80%ww
2x2@90%ww
REST >90 sec
1xAMRAP@70%ww
WOD:
5RFT:
15/12 Cal Row
10 C2B Pull-ups / Pull-ups / Seated Pull-up / Jumping Pull-up
5 Push Press @60-70% / 2-3 UB Rds (135/95)
Accessory Work:
10 min AMRAP:
10 Push-ups
15/12 Cal Bike (sub 200m Run)
10 (6R/L) 1-Arm DB/KB Clean & Jerks (50-53/30-35)