Strength/Skill:

Front Squat

Metcon:

EMOM 16:

Min 1: 12/8 Cal Assault Bike

Min 2: 12 Box Jumps

Min 3: Max Toes 2 Bar

Min 4: Rest

Strength/Skill:

Negative Ring Rows

Metcon:

5 Rounds For Time:

5 Deadlifts (245/155)

10 Handstand Push Ups

15 Abmat Sit Ups

Strength/Skill:

Overhead Squat

Metcon:

AMRAP 15:

150M Run

3 Bar Muscle Ups

5 Squat Snatches (135/85)

Strength/Skill:

-AMRAP 10:

Back Squat (@ 85-90% of 1RM)

– 3×80’ Suitcase Carry (Each Arm)

-3×80’ Waitress Carry (Each Arm)

Mobility

Metcon:

Partner WOD

4 Rounds For Time:

10 Partner Toe Touches

20 Burpees (one partner works while the other holds a SQUAT HOLD)

30 Pull Ups (one partner works while the other holds a PLANK HOLD)

40 Wallballs (one partner works while the other holds a PLATE OVERHEAD (25/15))

*Rest 1 Min. Between Rounds