Strength/Skill:

Clean Complex 8×1 Of:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Metcon:

For Time:

50 Power Cleans (115/85)

*Every Min Do 8 Sit Ups

RX+ (155/105)

Strength/Skill:

Snatch Balance 7×3

Metcon:

In 5 Mins Complete:

40 Russian Twists (20/14)

15 Pull Ups

10 Box Jumps

Max Overhead Squats In Remaining Time (115/75)

*Rest 2 Mins

In 5 Mins Complete:

40 Russian Twists

15 Pull Ups

10 Box Jumps

Max Overhead Squats In Remaining Time (95/65)

Metcon:

3 Rounds For Time:

25 Abmat Sit Ups

60 Double Unders

*Right Into:

3 Rounds For Time:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees

**Rest As Needed

Strength/Skill:

5×10 Barbell Rows From Top Of The Knee w/ 1 Second Hold

Metcon:

2 Rounds For Time: Teams Of 3

75 Back Squats (135/95)

400 M Team Run With A Plate (45/25)

75 Bench Press (115/85)

400 M Team Run With A Plate (45/25)

75 Hang Power Cleans (95/65)

400 M Team Run With A Plate (45/25)

*RX+ Add 20/10 Lbs To Each Movement Except Runs

** Time Cap 30 Mins

Metcon:

Every 4 Mins For 5 Rounds:

6 Pull Ups

9 Toes 2 Bar

12 Deadlifts (185/135)

15/12 Cal Bike

*RX+ Chest 2 Bar Instead Of Pull Ups & Deadlifts @225/155

**Score is Slowest Completed Round Of The 5 Rounds