Strength/Skill:

Back Squat

Metcon:

3 Rounds For Time:

20 Chest 2 Bar

10 Snatches (135/85)

450M Run

Strength/Skill:

-Max High Jump

-Pistol Squat 4×5 Each Leg

-Dumbbell Strict Press 3×10-12 Each Arm

-Lateral + Front Shoulder Raises 2×8 Each Arm

Mobility

Metcon:

3 Rounds:

1:30 Work/ :30 Rest

Station 1: Max Ring Rows

Station 2: Max Cal Assault Bike

Station 3: Max Push Ups

Station 4: Max GHD Sit Ups

*Score = Total Reps Completed

Strength/Skill:

Weighted Lunges

Metcon:

5 Rounds For Time:

6 Strict Pull Ups

8 Box Jumps (24/20)

10 Deadlifts (185/125)

Strength/Skill:

Front Squat

Metcon:

AMRAP 15:

15 Wallballs (20/14)

20 Abmat Sit Ups

25 Double Unders