Strength/Skill:

Backsquat

Metcon:

5 Rounds For Time:

30 Weighted lunges (25/15)

5 Ring Muscle Ups

40 Double Unders

Strength/Skill:

Snatch

Metcon:

AMRAP 16:

3 Snatches (@75%)

6 Box Jumps

12 Abmat Sit Ups

*Run 300M Every 4 Mins

Strength/Skill:

-3 RM Deficit Deadlift

-2×20 Heavy Russian KBS

-2×20 GHD Russian Twists

-20 Tempo Ring Rows (535x)

Mobility

Metcon:

In Teams Of 3:

EMOM 24:

Station 1: 12 Dumbbell Snatches (50/35)

Station 2: 15 Wallballs (20/14)

Station 3: Max Cal Row

*1 Teammate Works At Each Station, Rotating Every Minute

**Team’s Score Will Be Total Cals On The Rower After 24 Mins

Strength/Skill:

Back Squat

Metcon:

3 Rounds For Time:

20 Goblet Squats (53/35)

15 Abmat Situps

20 Kettlebell Swings (53/35)

15 Abmat Situps