Skill


Pulling Test 
5 minute Pull Test 
-Seated Barbell Pull ups
-Pull ups
-Muscle ups 


Metcon


2 Burpee Box Jumps
6 Hang Power Cleans 
4 Burpee Box Jumps
6 Hang Power Cleans 
6 Burpee Box Jumps
6 Hang Power Cleans
…continue the pattern 
12 min AMRAP 

Fitness: 95/65 (keep it light to keep heart rate up) 
Performance: 165/110
Open: 185/125 

Athletes: Lets continue the PR train as we wrap up our pulling cycle.  Do not come out to hot, pace yourself with attainable sets and make a run at the end of the 5 minutes.  For the workout choose a heavish power clean.  Something where the first few sets are unbroken then you might have to break them up.