Strength/Skill:

Back Rack Lunges

Metcon:

EMOM 16:

Min 1: 14 Ring Rows

Min 2: 13/10 Cal Assault Bike

Min 3: 20 Abmat Sit Ups

Min 4: Max Deadlifts (185/125)

Strength/Skill:

Overhead Squat

Metcon:

AMRAP 13:

1, 2, 3, 4, 5 etc.

Pull Ups

Box Jumps

Thrusters (65/45)

Strength/Skill:

-1 RM Back Squat

-3×3 4Sec. Negative Back Squats (@80% of 1 RM)

-3 Super Sets Of

• Glute Ham Raises
• 15-20 Heavy Russian Kettlebell Swings

-4x :30 Sec. Banded Plank Holds

Mobility:

Metcon:

Teams Of 2: 1 Work, 1 Bike 1k

AMRAP 24:

10 Handstand Push Ups

40 Double Unders

10 Ring Dips

15 GHD Sit Ups

Strength/Skill:

Deadlifts

Metcon:

AMRAP 15:

14 Ring Rows

12 Dumbbell Snatches (50/35)

1 Gym Length Walking Lunges (50/35)