Strength/Skill:

Banded Negative Push Ups

Metcon:

Teams Of 2

1 Rows 300M OR Bikes 700M While The Other Works On The WOD

AMRAP 18:

15 Air squats

9 Ring Dips

15 Abmat Sit Ups

3 Rope Climbs

Metcon:

”Diane”

21-15-9

Deadlifts (225/155)

Handstand Push Ups

Strength/Skill:

-3×12 Glute Bridge W/ 2 Second Hold

-1:30 aside Plank Holds On Each Side

Open Workout 19.2

For Tme:
25 toes-to-bars
50 double-unders
15 squat cleans (135/85)

25 toes-to-bars
50 double-unders
13 squat cleans (185/115)

*8 Min Time Cap

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (315/205)

*20 Min Time Cap

Mobility

Metcon:

For Time:

900 M Run (6 Laps)

50 Air Squats

*Rest 2 Mins*

750 M Run (5 Laps)

40 Air Squats

*Rest 1 Min*

600 M Run (4 Laps)

30 Air Squats

Strength/Skill:

Push Press

Metcon:

EMOM 16:

Min 1: 13 GHD Sit Ups

Min 2: 13 Ring Rows

Min 3: 13 Box Jumps (24/20)

Min 4: Max Muscle Ups (Ring or Bar)