Strength/Skill:

5 High Hang Cleans (@60%)

4 Hang Cleans (@75%)

3 Cleans (@90%)

Metcon:

AMRAP 10:

7 Ground To Overhead (135/85)

20 Abmat Sit Ups

Strength/Skill:

Muscle Up Practice

Metcon:

EMOM 24:

Min 1: 12/8 Cal Row

Min 2: 15 Kettlebell Swings (53/35)

Min 3: 10 Thrusters (95/65)

Min 4: 12 Ring Dips

Strength/Skill:

E3MOM  For 15 Mins:

3 Paused Front Squats

Metcon:

AMRAP 12:

”Mary”

5 Strict Handstand Push Ups

10 Alt Pistol Squats

15 Pull Ups

*Rest For 90 Seconds Every 3 Mins

Strength/Skill:

2 Rep Max Back Squat

Then:

3×4 Back Squats (@ 90% of 2RM)

Then:

NOT For Time:

3×20 Back Ext.

3×20 Dumbbell Press (10 Each Arm)

3×20 Jumping Lunges

Mobility

Metcon:

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

*13 Min Time Cap

Then:

1 Mile Run For Time

*You May Either Run First Or Do Annie First. Your Choice!