Strength/Skill:

Push Jerk

Metcon:

Part A:

Death By Handstand Push Ups

Part B:

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Strength/Skill:

Deadlift

Metcon:

3 Rounds For Time:

3 Gym Lengths Walking Lunges

15 Push Ups

35 Russian Twists (20/14)

15 Ring Rows

Strength/Skill:

-3×8 Floor Press

-4×10-14 Dumbbell Strict Press

-3×2 Negative Front Squats

-Front Rack Holds (@110-120% of 1RM)

Mobility

Metcon:

For Time:

750 M Run

30 Toes 2 Bar

30 Wallballs (20/14)

5 Rope Climbs

30 Cal Row/Bike

5 Rope Climbs

30 Wallballs

30 Toes 2 Bar

750 M Run

Strength/Skill:

Barbell Rows

Metcon:

AMRAP 15:

21 Double Unders

15 Sumo Deadlifts (135/85)

9 Chest 2 Bar