Wod 6/3

Skill and strength
Bench Press 15 min
3 sets of 10, pause bench, work at 50% of 1 rep max.
3 sets of 3, work at 80% of 1 rep max.
Between sets practice Handstands/Handstand Pushups
 
METCON
3 Rounds of 3 min work and 3 min rest
3 min amrap
10 Box Jumps
8 Power cleans 60/43kg
6 Handstand pushups
4 Clusters (squatclean to pushpress) 60/43kg
Start from the beginning each round
 
Level 1: High boxes, 83/60, Parallett HSPU
Level 2: Rx
Level 3: may do box step ups, 43/30kg, Hand release pushup
Level 4: Low box step ups, DB lunge, pushups, DB Thruster