Strength/Skill:

Overhead Squats 3×3

Then:

4 Rounds Not For Time:

5 Negative Handstand Push Ups

12 Lunges (95/55)

Metcon:

For Time:

25 GHD Sit Ups

50 Double Unders

5 Muscle Ups

25 GHD Sit Ups

50 Double Unders

15 Strict Pull Ups

25 GHD Sit Ups

50 Double Unders

25 Pull Ups

Strength/Skill:

Deadlift 6×5

GHD Back Ext 5×12

5 Bike Sprints (10/6) (no arms)

Strength/Skill:

Cleans

Metcon:

4 Rounds For Time:

5 Clean + Jerks (155/95)

10 HSPU

200M Run

Strength/Skill:

Back Squats

Metcon:

AMRAP 14:

12 Abmat Sit Ups

12 Wallballs (20/14)

12 Push Ups