Strength/a Skill:

Overhead Barbell Holds

Metcon:

5 Rounds For Time:

8 Chest 2 Bar

8 Box Jumps (24/20)

8 Push Press (115/75)

18 Abmat Sit Ups

Strength/Skill:

Front Squats

Metcon:

0 – 8:00 Min:

“Isabel”

30 Snatches For Time

8:00 – 16:00 Mins:

AMRAP

12 Wallballs (20/14)

12 Kettlebell Swings (53/35)

6 Burpees

Strength/Skill:

-6×5 Sumo Deadlifts (Building)

-4×6 Good Mornings

-3xFailure Ring Rows

-3 Super Sets Of:

12-15 Lateral Dumbbell Raises

:30 Sec Side Plank Holds Each Side

Mobility:

Metcon:

In Teams Of 3:

As A Team Complete:

5K Run

5K Row

15K Assault Bike

*Teams May Rotate As Desired

Strength/Skill:

Back Squats

Metcon:

For Time:

3-6-9-12-15

Hang Power Cleans (165/105)

Lunges

*Buy Out: 100 Double Unders