Strength/Skill:

Strict Pull Ups

Metcon:

AMRAP 14:

3 Wallballs (20/14)

3 KBS (53/35)

3 Ring Rows

*Reps Increase By 3 Each Round*

Strength/Skill:

Squat Clean

Metcon:

3 Rounds For Time:

400M Run

12 Squat Cleans (115/75)

Strength/Skill:

Weighted Walking Lunges 6×100′

Then:

4 Rounds NOT For Time:

30 Sec Side Plank Holds (Each Side)

Then:

Max Effort L-Sit Holds

Strength/Skill:

Snatch Grip Deadlifts

Metcon:

Partner WOD:

3 Rounds For Time:

100 Double Unders

30 Wallballs

30 KBS (53/35)

10 Bar Muscle Ups

Strength/Skill:

Overhead Squat

Metcon:

“Nancy”

5 Rounds For Time:

400M Run

15 Overhead Squats (95/65)