Strength/Skill:

Back Squat: 3 Reps Every 2 Mins For 20 Mins (@80% Of 1 RM)

Then:

4 Rounds:

Bar Roll Outs

Metcon:

For Time:

100 Double Unders

50 Wallballs

35 Push Ups

20 Deadlifts (205/135)

5 Rope Climbs

800M Run

Strength/Skill:

Snatch

Metcon:

For Time:

5 Squat Snatches (155/105)

20 GHD Sit Ups

10 Squat Snatches (125/85)

20 GHD Sit Ups

15 Squat Snatches (95/65)

20 GHD Sit Ups

Strength/Skill:

Handstand Walk (Skill)

Metcon:

“Nate”

AMRAP 20:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (70/53)

Strength/Skill:

Sled Pushes/ Pulls

Metcon:

AMRAP 15:

16 Abmat Sit Ups

12 Lunges (95/65)

8 Strict Pull Ups