Strength/Skill:

Strict Pull Ups

Metcon:

5 Sets

3:00 AMRAP, 1:00 Rest

:30sec Max Weighted Plate Sit-Ups

400m Run

-Max Push-Ups in Remaining Time

Strength/Skill:

Back Squats

Metcon:

10:00 AMRAP

5 x Right Arm
SA KB Squat Clean + SA KB Cluster + SA KB Snatch

5 x Left Arm
SA KB Squat Clean + SA KB Cluster + SA KB Snatch

10 KB Box Step-Overs (1×53/35#)

Load: 53/35#

Strength/Skill:

Snatch

Metcon:

For Time

12 Power Snatch 155/105#

24 Chest to Bar Pull-Ups

9 Power Snatch

18 Chest to Bar Pull-Ups

6 Power Snatch

12 Chest to Bar Pull-Ups

3 Power Snatch

6 Chest to Bar Pull-Ups

Strength/Skill:

Core Work

Metcon:

1:30 AMRAP, 1:00 Rest

18/13 Cal Assault Bike

-Max Bar Facing Burpees

*continue until 100 Burpees

**Cap: 12 Rounds

Strength/Skill:

Front Squats

Metcon:

14:00 AMRAP

2 Rope Climb

6 Thrusters 135/95#

9 Box Jump Overs 24/20”