Strength/Skill:

Negative Pull Ups

Metcon:

4 Rounds For Time:

10 Box Jumps (24/20)

12 Ring Rows

14 Wall Balls (20/14)

200M Run

Strength/Skill:

Snatch

Metcon:

EMOM 15:

Min 1: 40 Double Unders

Min 2: 14 GHD Sit Ups

Min 3: AMRAP Squat Snatches (@75%)

Strength/Skill:

AMRAP 12:

Front Squats (@80%)

Then:

Bar Roll Outs

Strength/Skill:

Push Jerk

Metcon:

Death By:

Push Up + Sit Ups

Strength/Skill:

Backsquat

Metcon:

4 Rounds For Time:

400M Run

4 Squat Cleans (@75%)