Metcon:

”Nate”

AMRAP 20:

2 Ring Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (70/53)

Strength/Skill:

-Front Squat (3 Rep Max)

-Front Squat Holds (3 x :30 Sec)

-Negative Pull Ups (4 x 3)

-Deadlifts (55 @ 65%) For Time

Mobility

Metcon:

In Teams Of 3:

EMOM 21:

Station 1: 10 Push Ups

Station 2: 12 Dumbbell Snatches (50/35)

Station 3: Max Cal Row

Strength/Skill:

Cleans

Metcon:

For Time:

7 Squat Cleans (135/85)

10 Bar Muscle Ups

7 Squat Cleans

20 Chest 2 Bar

7 Squat Cleans

30 Kipping Pull Ups

Strength/Skill:

Push Press

Metcon:

5 Rounds For Time:

15 Wallballs

25 Sit Ups

35 Double Unders

150M Run