Strength/Skill:

Front Squats

Metcon:

3 Rounds:

1:00 Work / :30 Rest

1. Max Rope Climbs
2. Weighted Walking Lunges (50/35)
3. GHD Sit Ups
4. Heavy Russian KBS (70/53)

Strength/Skill:

Snatch

Metcon:

2 Rounds For Time:

6 Power Snatches (135/85)

6 Bar Muscle Ups

6 Squat Snatches (135/85)

6 Ring Muscle Ups

450M Run

Strength/Skill:

-6×6 Back Squat

-3RM Deadlift

-2×3 Deadlift (@95% Of 3RM)

-3×10-14 Lateral Dumbbell Raises

-3 Min Accumulative Hollow Body Hold

Mobility:

Metcon:

Today Will Be A Team WOD, Come In To Find Out More;)

For Time:

60 Sit Ups

60 Kettlebell Swings (53/35)

50 Ring Rows

50 Lumges

40 Box Jumps

40 Dumbbell Snatches (50/35)

30 Cal Row

30 Cal Bike

Strength/Skill:

Clean + Jerk

Metcon:

For Time:

4 Rounds:

9 Hang Power Cleans (165/105)

12 Handstand Push Ups

9 Bar Over Burpees