Mobility

Metcon:

AMRAP 9:

40 Double Unders

16 Goblet Squats (53/35)

20 Push Ups

16 Sit Ups

Strength/Skill:

Ab Work

Metcom:

3 Rounds NOT For Time:

12 Alt Dumbbell Snatches

12 Alt Dumbbell Lunges

10 Dumbbell Cleans

10 Dumbbell Thrusters

Strength/Skill:

Speed Deadlifts

Metcon:

5 Rounds For Time:

200M Run

8 Burpee Box Overs

6 Deadlifts (225/155)

4 Bar Muscle Ups

Strength/Skill:

Overhead Squats

Metcon:

Assault Bike Sprints 6×15 Seconds For Max Cal

Strength/Skill:

Snatch 4×1 (@90% Of 1 RM)

Then:

Back Squat 5×2 (@85% Of 1 RM)