Strength/Skill:

Push Press

Metcon:

AMRAP 14:

50 Double Unders

40 Lunges

30 Russian Twists (20/14)

20 Push Press (95/65)

Strength/Skill:

Snatch

Metcon:

15 Min Time Cap

3 Rounds Of:

6 Chest 2 Bar

6 Squat Snatches (95/65)

Then, 3 Rounds Of:

7 Chest 2 Bar

5 Squat Snatches (115/75)

Then, 3 Rounds Of:

8 Chest 2 Bar

4 Squat Snatches (135/85)

Strength/Skill:

-Front Squat 3×3 W/ 2 Sec. Pause

-Ring Dips 3×8

-Max Push Ups :30 Sec. On / :30 Sec. Off For 4 Mins

-Band Tricep Ext. 3×12-20

Mobility

Metcon:

In Teams Of 2:

AMRAP 20:

80’ Waitress Carry Each Arm (53/35) Per Person

160’ Suitcase Carry Each Arm (53/35) Per Person

160’ Walking Lunges Per Person

*Partner A Works While Partner B Does 30 Flutter Kicks

Strength/Skill:

Handstand Push Ups

Metcon:

4 Rounds For Time:

10 Single Arm Dumbbell Push Press (50/35) (Each Arm)

Run 150

10 Ring Rows

30 Double Unders