Strength/Skill:

Tempo Ring Rows

Metcon:

3 Rounds:

1:15 Work/ :30 Rest

1. Max Cal Row OR Bike
2. Max Rope Climbs (X3 Points)
3. Max GHD Sit Ups

Strength/Skill:

Push Press

Metcon:

AMRAP 6:

6 Squat Snatches (95/65)

40 Double Unders

*Rest 2 Mins

AMRAP 6:

6 Squat Cleans (155/95)

9 Handstand Push Ups

Strength/Skill:

-Back Squat 4RM

-3×3 Quarter Back Squats (120-130%)

-2xFailure Heavy Russian KBS

-4×12 Barbell Rows (Building)

Mobility:

Metcon:

“Cindy”

AMRAP 20:

5 Pull Ups

10 Push Ups

15 Air Squats

Strength/Skill:

Strict Press

Metcon:

5 Rounds For Time:

4 Power Snatches (135/85)

4 Overhead Squats (135/85)

18 Abmat Sit Ups