Warm up:
Med ball thrusters - 1 minute
Gate swing - 2 minutes
Side lunge - 1 minute each side
Stabilizer:
Cross body mountain climber
50 each side
Skill:
Hanging bar movement - grab a coach and perfect what your wanting to achieve
Strength:
Bench press
5-5-5 warm up
5-3-1+
Metcon:
AMRAP 7 minutes
3 thrusters 50/30kg
3 chest to bar pull ups
6 thrusters
6 c2b pull ups
9 thrusters
9 c2b pull ups
and keep adding 3 until the end of the 7 minutes
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