Strength/Skill:

Back Squat

Metcon:

”Cindy”

AMRAP 20:

5 Pull Ups

10 Push Ups

15 Air Squats

Strength/Skill:

– 3×2 Front Squat (Same Weight)

– 8×1 Squat Clean + Hang Squat Clean + Split Jerk (Building Sets)

– Super Set For 4 Sets:

-10-15 Dumbbell Strict Press

-Max L-Sit Holds

Mobility

Mercon:

EMOM 24:

Min 1: 17 Wallballs (20/14)

Min 2: :40 Sec. Plank Hold

Min 3: 9 Box Jumps

Min 4: 5 Bar Muscle Ups

Min 5: Max Cal Assault Bike

Min 6: Rest

Metcon:

”Diane”

21-15-9

Deadlifts (225/155)

Handstand Push Ups

Then:

3×20 GHD Sit Ups

Strength/Skill:

Tempo Backsquat

Metcon:

AMRAP 14:

20 Goblet Squats

20 Push Ups

20 Kettlebell Swings (53/35)

20 Ring Rows