Strength/Skill:

Deadlift

Metcon:

AMRAP 16:

450 M Run

12 Deadlifts (@55% Of 1 RM)

30 Lunges

Strength/Skill:

Overhead Squats

Metcon:

4 Rounds For Time:

6 Squat Snatches (135/85)

50 Double Unders

12 Toes 2 Bar

Strength/Skill:

-4×2 Tempo Back Squats (52xx)

-20 Glute Ham Raises / Partner Hamstring Curls

-4x :25 Sec. Banded Plank Holds

Mobility

Metcon:

3 Rounds:

1:00 Work / :30 Rest At Each Station

Station 1: Cal Bike Ride

Station 2: Rope Climbs

Station 3: Push Ups

Station 4: Cal Row

Station 5: Bar Muscle Ups

Station 6: Back Extensions

*Score Is Total Reps Completed In The 3 Rounds

**RX Muscle Ups and Rope Climbs Worth 2x Points For Each Rep

Strength/Skill:

Clean & Jerk

Metcon:

5 Rounds For Time:

6 Cleans (115/75)

3 Jerks (115/75)

40 Double Unders

40 Russian Twists (20/14)