Strength/Skill:

Bench Press
Strict Pull Ups

Metcon:

7:00 AMRAP

3-6-9-12-15…

Toe to Bar

Box Jump Overs 24/20”

HR Push-Ups

Strength/Skill:

Deadlifts

Metcon:

For Time:
50 Double Unders
—-
6 Rounds
3 Hang Power Clean
3 Front Squat
6 Back Rack Reverse Lunges 135/95#
—
100 Double Unders
—-
6 Rounds
3 Hang Power Clean
3 Front Squat
6 Back Rack Reverse Lunges 135/95#
—-
50 Double Unders

Metcon:

20:00 EMOM

Min 1: 4 Front Squats *from floor

Min 2: 8 Burpee Box Jump Overs 24/20”

Min 3: 10 Deadlifts *at front squat load

Min 4: 14 Bar Facing Burpees

Min 5: Rest and adjust loads

Strength/Skill:

Strict Pull Ups

Strength/Skill:

Bench Press
Pendlay Rows

Metcon:

12:00 AMRAP

12 Renegade Rows 50/35#

24 Running Single Unders

10 Toe to Bar

20 Double Unders

Metcon:

For Time
400m Run
20 American KBS (53/35)
20 Wall Balls (20/14)
400m Run
30 American KBS
30 Wall Balls
400m Run
40 American KBS
40 Wall Balls
400m Run
30 American KBS
30 Wall Balls
400m Run
20 American KBS
20 Wall Balls
400m Run