Olympic Lifting:

Power Clean and Push Jerk
1. 3×1 Heavy but not maximal (shoot for 80-90% of 1RM)
2. EMOM for 5 minutes:
    5 Power Clean and Push Jerks @ 70% of weight used in part 1

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Skill:

Pistol practice

If you’re struggling with a strict pistol try the kipping version, the rolling pistol. Check out the videos below by Carl Paoli, he’s the man.

Video courtesy of GymnasticsWOD

WOD:

Tabata:(8 rounds 20 second work:10 sec rest)

Row(cals)
Double Unders
Ring Dips

Go through all 8 rounds on one movement before moving on to the next.

Score = Total Cals + Total DU reps + Total Ring Dip reps

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