Thursday WOD

Strength–
Bench press,
3×3 70%, 80%, 90%+,

Strict Press,
3×3 70%, 80%, 90%+

Metcon –
Death by 
Power clean 60/40,
Push up on barbell 

5.30pm Gymnastics with Will
GymnasticsStrength/ Primer,
3 sets:
30 sec each exercise –
-Dish hold 
– dish flutter kick
– 10 tricep pushups (3 second lower down)
Skill:
10 mins of Skin the cat
10 mins of bar muscle up
– Hollow rocks into transition position
– Using box (jump away/work on swing under bar)
– Band as assistance (only for those who are close)