Strength/Skill:

Overhead Squat Holds

Metcon:

AMRAP 13:

2 Hang Squat Snatches (115/75)

Run 150M

*Snatch Reps Increase By 2 Each Round

Strength/Skill:

-Back Squat 3 x 1

-2 Sec. Pause Back Squat 3 x 2 (@85%)

-3 Supersets Of:

16 Jumping Air Squats

12 Toes 2 Bar

-Glute Bridges With 5 Sec. Holds 3 x 8

Mobility

Metcon:

For Time:

50 Abmat Sit Ups

45 Wallballs

40 Kettlebell Swings (53/35)

25 Single Arm Dumbbell Push Presses Each Arm (50/35)

40 Kettlebell Swings

45 Wallballs

50 Abmat Sit Ups

Strength/Skill:

Negative Pull Ups

Metcon:

4 Rounds For Time:

300M Run

15 Push Ups

10 Box Jumps

15 Ring Rows

Strength/Skill:

Sumo Deadlifts

Metcon:

EMOM 12:

Min 1: 10 Burpees

Min 2: Max Lunges (25/15)

Min 3: Rest