Strength/Skill:

Mobility

Metcon:

AMRAP 20:

20 Lunges

14 Dumbbell Snatches (50/35)

8 Burpees

2 Rope Climbs

Strength/Skill:

Back Squat

Metcon:

For Time:

55 Kettlebell Swings (53/35)

55 Russian Twists (20/14)

55 Wallballs (20/14)

55 Deadlifts (135/85)

450 M Run

Strength/Skill:

4×7 Floor Press w/ a 4 sec. Negative

Metcon:

AMRAP 14:

8 Box Jump Overs

8 Push Ups

16 Abmat Sit Ups

Max Unbroken Pull Ups

*Score Is Total Pull Ups

Strength/Skill:

Squat Program

Metcon:

5 Rounds For Time:

4 Squat Clean & Jerks (165/105)

40 Double Unders

12 Toes 2 Bar

*Buy Out 600 M Row or 1.5 K Bike

Strength/Skill:

Squat Program

Metcon:

AMRAP 6:

2-4-6-8… etc

Kettlebell Swings (53/35)

Shoulder 2 Overhead (135/95)

*Rest 2 Mins Then:

AMRAP 6:

2-4-6-8…etc

Box Jumps (24/20)

Shoulder 2 Overhead (135/95)