Strength/Skill:

5×5 Front Squats

Then:

Walking Lunges

Then:

4×15 Back Ext

Metcon:

“JT”

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

Then:

Cool Down On Bike

Strength/Skill:

Back Squat

Metcon:

EMOM 15:

Min 1: 10/8 Cal Row

Min 2: 8 Burpees

Min 3: AMRAP Back Squats (@70%)

Strength/Skill:

Ring Muscle Ups

Strength/Skill:

10-9-8-7-6-5-4-3-2-1

Strict Pull Ups

Goblet Squats (53/35)

Toes 2 Bar

120 Double Under *Buy Out*

Strength/Skill:

Clean & Jerk

Metcon:

AMRAP 6:

3 Clean & Jerks (135/85)

6 Box Jumps (24/20)

9 Sit Ups

*Rest 3 Mins:

AMRAP 6:

3 Cleans (175/105)

6 Box Jumps

9 Sit Ups