Strength/Skill:

-Max Depth 3 Rep Deficit Handstand Push Ups

-25 Strict Handstand Push Ups

Metcon:

4 Rounds For Time:

450 M Run

20 Alt Dumbbell Hang Snatches (50/35)

12 Chest 2 Bar

*RX+ 6 Muscle Ups Instead Of 12 Chest 2 Bar

Strength/Skill:

1 RM Squat Clean & Jerk

Metcon:

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (155/105)

15 Lateral Barbell Burpees

15 Front Squats (155/105)

9 Lateral Burpees

9 Squat Snatches (155/105)

Metcon:

5 Rounds For Time:

10 Power Snatches (95/65)

10 Box Jump Overs

*RX+ (115/75)

Rest As Needed:

Strength/Skill:

Back Squat 5RM

Strength/Skill:

Deficit Deadlift 2×2

Metcon:

EMOM 20:

1. Abmat Sit Ups
2. Air Squats
3. Cal Assault Bike
4. Rest

Strength/Skill:

Push Press 3 RM

Metcon:

3 Rounds For Time:

600 M Run

80 Double Unders

21 Push Presses (95/65)

*RX+ (115/85)