Metcon:

For time:

150 Double Unders

75 Wall Balls, 20/14 lbs

Row, 2000/1700 m

100 Double Unders

50 Wall Balls, 20/14 lbs

Row, 1000/850 m

50 Double Unders

25 Wall Balls, 20/14 lbs

Row, 500/425 m

Strength/Skill:

Strict Press

Metcon:

24-18-12-6 reps, for time of:

Handstand Push-up

Bar Facing Burpee

Deadlift, 185/125 lbs

Metcon:

Every 1 min for 30 mins, alternating between:

13/9 Bike Calories

12 Single Dumbbell Box Step Overs, 35/25 lbs

13/10 Row Calories

25 Air Squats

15 Weighted Sit-ups, pick load

Strength/Skill:

Core Finisher

Skill:

Ring Muscle Up Skill Work

Metcon:

For time:

30 American Kettlebell Swings, 53/35 lbs

9 Ring Muscle-ups

30 American Kettlebell Swings, 53/35 lbs

7 Ring Muscle-ups

30 American Kettlebell Swings, 53/35 lbs

5 Ring Muscle-ups

Strength:

DB Finisher

Strength/Skill:

Back Squat

Metcon:

Complete as many rounds as possible in 12 mins of:

50 Wall Balls, 20/14 lbs

40 Toes-to-bars

30 Box Jump Overs, 30/24 in

20 Dumbbell Thrusters, 50/35 lbs

10 Wall Walks