Strength/Skill:

3 RM Overhead Squats

Metcon:

AMRAP 12:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)

Strength/Skill:

1 RM Deadlift

Metcon:

5 Rounds For Time:

3 Ring Muscle Ups

8 Deadlifts (185/125)

300 M Run

Metcon:

AMRAP 30:

Teams Of 3:

60 Cal Row

50 Pull Ups

40 Power Cleans

30 Thrusters

*Weight Increases Every Round (95/65, 115/85, 135/105, etc.)

Strength/Skill:

3×3 Paused Front Squats (@80%)

Metcon:

For Time:

40 Double Unders

40 Wallballs (20/14)

40 Kettlebell Swings (53/35)

30 Double Unders

30 Wallballs

30 Kettlebell Swings

20 Double Unders

20 Wallballs

20 Kettlebell Swings

Strength/Skill:

Bench Press 7×7 (Building)

Metcon:

3 Rounds: 1 Min Work/ :20 Sec. Rest

Rope Climbs

GHD Sit Ups

Ring Dips

Box Jumps (24/20)