Strength/Skill:

4 RM Sumo Deadlift

Metcon:

21-15-9

Toes 2 Bar

Deadlifts (205/145)

Lateral Bar Over Burpees

Strength/Skill:

EMOM 7:

1 Clean + Jerk (@85%+)

Metcon:

3 Rounds For a Time:

30/24 Cal Bike Or Row

30 Abmat Sit Ups

30 Single Dumbbell Hang Power Cleans (50/35)

*Switch Arms Every 5 Reps

Strength/Skill:

4×1 Power Snatch (Same Weight)

Metcon:

AMRAP 8:

Max Back Squats (@70% Of 1 RM)

AMRAP 8:

5 Handstand Push Ups

10 Kettlebell Swings (53/35)

15 Double Unders

Strength/Skill:

5×10 Single Arm Dumbbell Row

30 Ring Rows

Metcon:

4 Rounds: 1:00 Work / :30 Sec. Rest

1. Single Dumbbell Reverse Lunge (50/35)
2. 80’ Shuttle Sprint (3x Points Per Sprint)
3. GHD Sit Ups

Strength/Skill:

Bear Complex

Metcon:

For Time:

Teams Of 2:

40 Power Cleans (135/85)

800 M Row

40 Front Squats (135/85)

1600 M Bike

40 Deadlifts (225/145)