Strength/Skill:

Snatch + Hang Snatch

Metcon:

4 Rounds For Time:

6 Hang Squat Snatches (135/85)

4 Bar Muscle Ups

9 Box Jumps (24/20)

Strength/Skill:

-3 x 1 Front Squat (@95%)

– 2 x 15-20 Hindu Squats

– 2 x 20-30 Jumping Lunges

– 3 x 8-14 DB Strict Press

Mobility

Metcon:

Partner WOD:

For Time:

Row 1 K / Bike 2 K (Switch As Desired)

60 Push Ups

50 Partner Wallballs (20/14)

40 Kettlebell Swings (53/35)

30 Burpees

20 Synchro Goblet Squats

10 Rope Climbs

Row 1 K / Bike 2 K

Strength/Skill:

Deadlift

Metcon:

6 Rounds For Time:

5 Deadlifts (225/155)

35 Double Unders

Strength/Skill:

Strict Pull Ups

Metcon:

EMOM 12:

Min 1: 20 Alt. Lunges

Min 2: 12 GHD Sit Ups

Min 3: Max Kipping Pull Ups