Strength/Skill:

1 RM Front Squat

1 Max Rep Set (@80%)

Metcon:

3 Rounds:

:40 Sec. Work/ :20 Sec Rest

-Wallballs

-Single Dumbbell Snatches (50/35)

Box Jumps (24/20)

Single Dumbbell Clean & Jerks (50/35)

Cal Row

Rest

Strength/Skill:

5×10 Barbell Lunges (Building)

Metcon:

4 Sets Banded Crunch Complex

For Time:

2000 M Row

Metcon:

Teams Of 2:

16 Rounds For Time:

10 Hang Snatches (65/45)

8 Bar Over Burpees

6 Cal Bike OR Row

*Switch Partners Every Round

Strength/Skill:

3×3 Back Squats (@85%)

Metcon:

AMRAP 16:

40 Double Unders

20 Wallballs

20 Abmat Sit Ups

14 Deadlifts (185/125)

Strength/Skill:

Overhead Holds

Metcon:

5 Rounds:

12 Push Ups

Max Set Bar Muscle Ups

300 M Run