Skills
5:00 split jerk w/pause in dip and pause in split
Strength
2 pause in dip + pause in split jerks (5 x 1)
moderately heavy weight with a focus on technique
Metcon
For time:
800m run
10 muscle ups*
20 ground-to-overhead 155/105
10 muscle ups
800m run
*Scale muscle up reps as needed or sub out 20 burpee pull ups
