Strength/Skill:

Deadlift

Metcon:

For Time

30 Strict Handstand Push-Ups

30/25 Strict Pull-Ups

20/20 Single Arm DB Hang Clean and Jerk 50/35#

40 Wall Balls 11ft Target (20/14#)

Strength/Skill:

Snatch
Overhead Squat

Metcon:

5 Rounds for Reps

3:00 AMRAP, 1:00 Rest

3 Power Snatch 115/75#

6 Lateral Burpee over the Bar

9 Toe to Bar

Strength/Skill:

Box Squats

Metcon:

For Time
1-2-3-4-5 Wall Walks
5-4-3-2-1 Squat Cleans (185/125)

Metcon:

For Time:

1500m Row

2:00 Rest

1000m Run

2:00 Rest

1500m Row

2:00 Rest

400m Run

2:00 Rest

1000m Row

2:00 Rest

400m Run

Strength/Skill:

Push Ups

Farmer Carries

Strength/Skill:

Ring Muscle Up Skill Work

Metcon:

24:00 EMOM

min 1: 5/4 Ring Muscle-Ups

min 2: 18 GHD Sit-Ups

min 3: 12 Deadlifts 225/155#

min 4: Rest