Strength/Skill:

Strict Dips

Metcon:

4 Rounds: 2:30 Work, 1:00 Rest

300 M Run

Max Handstand Push Ups In Remaining Time

Strength/Skill:

Deficit Deadlift

Metcom:

AMRAP 17:

15 Box Jumps

15 Deadlifts (60% of 1 RM)

30 Abmat Sit Ups

Strength/Skill:

-5×3 Back Squats W/ 4 Sec. Negative

-3xFailure Weighted Back Ext.

-3×10-14 Kettlebell Oblique Bends

-1:30 Accumulative L-Sit Hold OR 2:00 Hollow Body Hold

Mobility

Metcon:

For Time:

900 M Run

75 Air Squats

60 Abmat Sit Ups

45 Push Ups

30 Alternating Dumbbell Snatches (50/35)

45 Push Ups

60 Abmat Sit Ups

75 Air Squats

900 M Run

Strength/Skill:

Good Mornings + Single Leg Romanian Deadlifts

Metcon:

Part A:

AMRAP 13:

35 Double Unders

16 Wallballs

16 Lunges

Part B:

For Time:

30 Cal Assault Bike