Strength/Skill:

Deadlift

Metcon:

EMOM 12:

Min 1: 20 Abmat Sit Ups

Min 2: 7 Deadlifts (225/145)

Min 3: Max Cal Assault Bike

Strength/Skill:

Squat Snatch + Overhead Squat

Metcon:

5 Rounds For Time:

4 Snatches (95/65)

5 Overhead Squats

6 Burpees

40 Double Unders

Strength/Skill:

3 Rep Max Back Squat

Then:

5 Rounds NOT For Time:

6 Back Squats (@75%)

15 Pull Ups

**RX+ 15 C2B**

*Extra Credit

3 x 200M Sprints

Metcon:

24 Min. 1:20 Work, :40 Rest

1: Plank Hold

2: Cal Assault Bike

3: Push Ups

4: Box Jumps

*Max Reps on Each Movement

Strength/Skill:

Strict HSPU

Metcon:

AMRAP 15:

12 T2B

12 Lunges (85/55)

30 Double Unders