Strength/Skill:

Good Mornings

Metcon:

AMRAP 13:

45 Double Unders

30 Abmat Sit Ups

15 Deadlifts (135/85)

“Murph”

For Time:

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 Mile

*For RX, Wear A (20/14) LB Weight Vest

**Partition Pull Ups, Push Ups and Air Squats As Needed

Strength/Skill:

-7×6 Floor Press

-3 Rounds Super Sets Of:

1. Max Push Ups
2. Max Ring Dip Hold

-6×10 Underhand Barbell Rows From Knee

-For Time: 50 Heavy Russian Kettlebell Swings

Mobility:

Metcon:

In Teams Of 3: (1 Works, 1 Runs 150 M, 1 Rests)

AMRAP 25:

30 Pull Ups

30 Wallballs (20/14)

30 GHD Sit Ups

8 Rope Climbs

Strength/Skill:

Deadlifts

Metcon:

2 Rounds For Time:

25 Deadlifts (185/125)

25 Ring Rows

25 Air Squats

*Buy Out: 100 Double Unders