Strength/Skill:

8×40 Yrd. Sprints

Metcon:

For Time:

10 Push Ups

20 Double Unders (Jumping Jacks)

20 Push Ups

40 Double Unders

20 Chair Dips

20 Double Unders

40 Chair Dips

40 Double Unders

*Buy Out 800 M Run (1/2 Mile)

Metcon:

For Time:

50 Sit-ups

100 Meter Waitress Carry (50m each arm)

80 Air Squats

100 Meter Waitress Carry

40 Sit-ups

100 Meter Waitress Carry

60 Air Squats

100 Meter Waitress Carry

30 Sit-ups

100 Meter Waitress Carry

40 Air Squats

100 Meter Waitress Carry

20 Sit-ups

100 Meter Waitress Carry

20 Air Squats

100 Meter Waitress Carry

10 Sit-ups

100 Meter Waitress Carry 

Strength/Skill:

4×15 Weighted Single Leg Romanian Deadlifts Each Leg

Metcon:

5 Rounds For Time:

400 M Run

21 Russian Swings (use any weight)

18 Bent Over Rows (use any weight)

Strength/Skill:

5 Min. Handstand Hold Practice

Metcon:

AMRAP 14:

20 Ground To Overhead (Use any weight)

6 Burpees

20 Overhead Lunges (Use any weight)

6 Burpees

Metcon:

Tabata Each Movement (:20 On, :10 Off)

-Romanian Deadlifts (Use any weight)

-Hollow Body Holds

-Single Leg Glute Bridges

-V-Ups