Strength/Skill:

7 Rounds Of Overhead Holds, :30 Sec. On / 1:00 Off

Metcon:

AMRAP 13:

7 Ring Dips

7 Box Jump Overs (24/20)

7 Pull Ups

2X Gym Lengths Waitress Carries (1 Length Per Arm) (53/35)

Strength/Skill:

Every 1:30 For 10 Rounds:

1 Squat Clean (Building)

Metcon:

“DT”

5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX (155/105)

Metcon:

200 Double Unders

150 Sit Ups

50 Ring Rows

50 Push Ups

750 M Run

Strength/Skill:

Squat Program

Metcon:

5 Rounds For Time:

4 Squat Snatches (115/75)

8 Chest 2 Bar

8 Front Squats (115/75)

4 Bar Over Burpees

Strength/Skill:

Squat Program

Metcon:

Circuit Training: 1 Min Work/:20 Sec Rest: 3 Rounds Of Each Movement

-Banded Tricep Extensions

-Good Mornings

-Dumbbell Curls

-Narrow Stance Goblet Squats