Functional Fitness

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For the strength piece, try and cycle your push jerks so you can practice doing them unbroken with a moderately heavy weight. You can do it with the same weight across, or work up to a heavy 5, depending on how you feel. Hit each AMRAP for the metcon as hard as you can. For the gymnastics piece, attempt to stay on the bar as long as you can. Rest as needed.

A/B/C mandatory. D optional.

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A. Strength

5x5 push jerk

B. Accessory

BB floor press 3x10
Strict ring dip 3x12
I/Y/T 3x10

C. Metcon

8 AMRAP
3-6-9-12...
Power clean (135/95)
T2B

Rest 4:00

8 AMRAP
3-6-9-12...
Bar facing burpees
KB Goblet squat (70/53)

Rest 4:00

8 AMRAP
3-6-9-12...
HSPU
50 DU between sets of HSPU

D. Gymnastics

5 rounds, rest as needed
Goal unbroken on bar
5 T2B
5 pull-up
5 C2BPU
5 bar MU

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