Strength/Skill:

Strict Press

Metcon:

12:00 EMOM

min 1: 5-7 Strict Def Handstand Push-Ups 3/1.5’’

min 2: 8 Burpee Pull-Ups

min 3: 10 Strict Knee to Elbow

min 4: 10 Push-Up Renegade Row 50/35#

Strength/Skill:

Back Squat

Metcon:

Complete as many rounds as possible in 10 mins of:

10 Dumbbell Power Cleans,50/35 lbs

50 Ft. Dumbbell Front Rack Lunge, 50/35 lbs

3 Wall Walks

10 Dumbbell Power Cleans, 50/35 lbs

50 Ft. Dumbbell Front Rack Lunge, 50/35 lbs

4 Wall Walks

10 Dumbbell Power Cleans, 50/35 lbs

50 Ft. Dumbbell Front Rack Lunge, 50/35 lbs

5 Wall Walks

Strength/Skill:

Front Squats

Metcon:

In 1:30 do:

9 Squat Cleans, 135/95 lbs

9 Bar Facing Burpees

max reps in remaining time Devil Press, 50/35 lbs

— Rest 1 min —

In 1:30 do:

7 Squat Cleans, 135/95 lbs

7 Bar Facing Burpees

max reps in remaining time Devil Press, 50/35 lbs

— Rest 1 min —

In 1:30 do:

5 Squat Cleans, 135/95 lbs

5 Bar Facing Burpees

max reps in remaining time Devil Press, 50/35 lbs

— Rest 1 min —

In 1:30 do:

3 Squat Cleans, 135/95 lbs

3 Bar Facing Burpees

max reps in remaining time Devil Press, 50/35 lbs

… Rest 1 min and repeat until you reach 30 Devil Press reps.

Strength/Skill:

Gymnastic Work

Metcon:

Complete as many rounds as possible in 16 mins of:

20 GHD Sit-ups

Handstand Walk, 25 ft

8 Burpee Pull-ups

Strength/Skill:

Deadlift

Metcon:

4 rounds, each round for time, of:

11 Deadlifts, 225/155 lbs

9/7 Row/ Bike Calories

7 Deadlifts, 225/155 lbs

7/5 Row/ Bike Calories

Go every 3 mins.