Strength/Skill:

Snatch Grip Deadlift

Metcon:

EMOM 12:

Min 1: 12 GHD Sit Ups

Min 2: 8 Deadlifts (225/145)

Min 3: Max Double Unders in 45 Seconds

Strength/Skill:

Front Squat

Metcon:

AMRAP 15:

10 Ring Rows

16 Wallballs (20/14)

150M Run

Strength/Skill:

Jerks

Metcon:

AMRAP 5:

6 Strict Press (95/55)

14 Abmat Sit Ups

**Rest 3 Mins

AMRAP 5:

6 Push Jerks (135/85)

14 Abmat Sit Ups

Strength/Skill:

-Deadlift (5 RM)

-Deadlift (2×10 @ 85% of 5 RM)

-Rower Hamgstring Curls (3×10)

-3 Sets Of Max Effort Pull Ups

Mobility

Metcon:

Partner WOD (You Go I Go)

5 Rounds For Time:

22 Handstand Push Ups

40 Air Squats

6 Rope Climbs

400M Run (Both Run Together)