Strength/Skill:

Pause Front Squats

Metcon:

AMRAP 16:

18 KBS (53/35)

18 Abmat Sit Ups

10 Goblet Squats (53/35)

10 Burpee Box Overs

Strength/Skill:

Snatch

Metcon:

For Time:

600 M Run

9 Ring Muscle Ups

9 Squat Snatches (115/75)

450 M Run

6 Ring Muscle Ups

6 Squat Snatches (115/75)

300 M Run

3 Ring Muscle Ups

3 Squat Snatches (115/75)

Strength/Skill:

-5×7 Bulgarian Split Squats (Each Leg)

-8 Gym Lengths Waitress Carries

-3×14 Glute Bridge Holds w/ 2 Sec Hold

-45 Weighted GHD Sit Ups

Mobility:

Metcon:

For Time, Partition As Desired:

50 Ring Rows

50 Back Ext.

50 Push Ups

50 Cal Assault Bike

50 Cal Row

50 Lunges (Each Leg)

50 Thrusters (45/35)

Strength/Skill:

Back Squats

Metcon:

5 Rounds For Time:

4 Cleans (185/115)

35 Double Unders

Buy Out:

25 Front Squats (185/115)