Strength/Skill:

Muscle Ups

Metcon:

AMRAP 15:

12 T2B

8 Box Jumps (24/20)

14 Dumbbell Snatches (50/35)

*Every 3 Mins Do 20 Wallballs (20/14)

Strength/Skill:

Overhead Squats

Metcon:

“Nancy”

5 Rounds For Time:

400 M Run

15 Overhead Squats (95/65)

Strength/Skill:

-1RM Front Squats

-5×10 Sumo Deadlifts (Building)

-3×10-14 Dumbbell Strict Press

-3 Round Supersets:

1. 8-12 Lateral Dumbbell Raises
2. 20 Heels To Heaven

Mobility:

Metcon:

Partner WOD: 1 Works, 1 Runs 150 M

For Time:

200 Double Unders

50 Wallballs (20/14)

100 Pull Ups

50 Box Jumps (24/20)

100 Sit Ups

50 Burpees

Metcon:

“Christopher Pickford”

For Time:

Men – Lift 20,000 Lbs

Women – Lift 14,000 Lbs

*Pick any weight for your barbell, but the weight cannot change. Lift the barbell in any manner until you reach total weight goal.

Strength/Skill:

Handstand Walk Practice