Strength/Skill:

Floor Press

Metcon:

AMRAP 7:

30 Double Unders

Max Unbroken Set Wallballs (20/14)

AMRAP 7:

10 Box Jump Overs (24/20)

Max Unbroken Set Push Ups

Strength/Skill:

Overhead Squat

Metcon:

5 Rounds For Time:

16 Overhead Walking Lunges (45/25)

10 Sumo Deadlifts (165/105)

8 Chest 2 Bar

300 M Run

Strength/Skill:

Strict Press

Metcon:

AMRAP 15:

21 Abmat Sit Ups

15 Dumbbell Strict Press (50/35)

9 Hang Power Snatches (95/65)

*RX+: 24’ Handstand Walk Instead Of DB Strict Press

”Birchall”

For Time:

100 Back Squats (@Body Weight)

Buy Out: 600 M Run

*5 Burpees Every 2 Mins

Strength/Skill:

Deadlift

Metcon:

EMOM 15:

Min 1: 4x Gym Length Suitcase Carry (70/53)

Min 2: 13 Weighted GHD Sit Ups (14/10)

Min 3: 14/11 Cal Row

Min 4: Max Ring Muscle Ups

Min 5: Rest