Strength/Skill:

Back Squat

Metcon:

21-15-9

Weighted Lunges (65/45)

Push Ups

Abmat Sit Ups

Strength/Skill:

Strict Press

Metcon:

4 Rounds

-3 Min AMRAP Each Round:

*150M Run Buy In (Each Round)

Max Handstand Push Ups In Remaining Time

**10 Box Jumps Everytime You Come Down From Handstand Push Ups

***Rest 1 Min Between Rounds

Strength/Skill:

Sauat Cleans

Metcon:

4 Rounds For Time:

4 Squat Cleans (185/105)

10 Burpees

10 Toes 2 Bar

Strength/Skill:

4×2 Snatch (@85-90%)

3×10 Overhead Squats

3×10 L-Sit Raises

3x Max GHD Back Ext.

Mobility

Metcon:

AMRAP 25:

10 Pull Ups

12 lunges

10 Push Ups

12 Air Squats

150M Run