Strength/Skill:

Squat Cleans

Metcon:

For Time:

Run 600M

40 Abmat Sit Ups

40 Wallball (20/14)

Run 450M

30 Abmat Sit Ups

30 Wallballs

Run 300M

20 Abmat Sit Ups

20 Wallballs

Metcon:

”Nate”

AMRAP 20:

2 Ring Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (70/53)

Strength/Skill:

-1RM Front Squat

-4×5 Good Mornings

-3×80’ Waitress Carries

-3×8-12 Weighted GHD Sit Ups

Mobility

Metcon:

Part A:

”7 Minutes In Heaven”

AMRAP 7:

Max Burpees

Part B:

For Time:

Partner 5k Row

Strength/Skill:

Push Press

Strength/Skill:

EMOM 15:

Min. 1: 10 Handstand Push Ups

Min. 2: 12 Cal Assault Bike

Min 3: 14 GHD Sit Ups