Strength/Skill:

Push Press/Jerk

Metcon:

21-15-9

Strict Handstand Push-Ups

Dual DB Step-Overs 35/25#

9-7-5 Ring Muscle-Ups

Strength/Skill:

Back Squat

Metcon:

Row Progression:

3 Sets:

4:00 AMRAP, Max Meters

4:00 Rest

Strength/Skill:

Push Press

Metcon:

7:00 AMRAP

1-2-3-4-5-6-7….

Deficit DB Push-Ups

Dual DB Burpee Deadlift

Dual DB Hang Muscle Snatch

Dual DB Thrusters Load: 50/35#

Strength/Skill:

Cleans

Metcon:

12:00 AMRAP

6 Power Cleans 135/95#

6/6 Dumbbell Step-Ups 24/20” (1×50/35#)

48 Double Unders

Metcon:

Every 6:00 for 30:00

500m Sprint

*score is slowest 500m

Strength/Skill:

Core Finisher