Barbell condition and skills

on the min for 10 minutes:

• odd: 6-8 Press (moderate weight)
• even: 12-15 KB russian swing (moderate weight)

on the min for 10 minutes:

• odd:6-8 Push press 6-8 (more weight , 60-70 % of 1 rm push press)
• even: 4-6 High box jump

on the min for 10 minutes:

• odd: 4-6 Push jerk (more weight )
• even: 8-10 weighted sit up / 10-12 Ghd sit up

5 min active rest between exercises

ROOKIE WOD klo 18 Push press + split jerk + metcon with partner