Strength/Skill:

Squat Clean

Metcon:

AMRAP 14:

4 Squat Clean & Jerk (165/105)

9 Toes 2 Bar

20 Double Unders

Strength/Skill:

-6×1 Snatch Balance

-1 RM Overhead Squat

-4×5+ Pistol Squats (Each Leg)

-4 Gym Lengths Walking Lunges

-2×12-16 Band Oblique Twists (Each Side)

Mobility

Metcon:

In Teams Of 3 (1 Work, 1 Bike (12/10), 1 Rest)

For Time:

200 Double Unders

100 Wallballs

80 Hand Stand Push Ups

60 Pull Ups (RX+ 30 Ring Muscle Ups)

40 Overhead Squats (95/65)

*22 Min Time Cap

Strength/Skill:

Deadlift

Metcon:

EMOM 12:

Min 1: GHD Back Ext.

Min 2: 3 Rope Climbs

Min 3: Max Alternating One Arm Dumbbell Cleans (50/35)

Min 4: Rest

Strength/Skill:

Push Press

Metcon:

AMRAP 14:

8 Thrusters (95/65)

14 Abmat Sit Ups

10 Ring Rows