Strength/Skill:

Pull Up Variation

Metcon:

400M Run

40 Abmat Sit Ups

400M Run

40 Abmat Sit Ups

400M Run

Strength/Skill:

Hang Squat Clean

Metcon:

3 Rounds For Time:

25 Hang Squat Cleans (115/75)

25 Wallballs (20/14)

25/18 Cal Row

Strength/Skill:

Good Mornings

Then:

4 Super Sets:

10 Glute Bridges

10 Bent Over Rows

10 Banded Side Steps (Each Way)

Extra Credit:

6 Gym Sprints

Strength/Skill:

Back Squats

Metcon:

“Team Nate”

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (70/53)

*Complete One Full Round Before Switching Partners

Strength/Skill:

Push Press

Metcon:

Every 3:00 For 4 Rounds:

25 GHD/30 Abmat Sit Ups

10 Bar Over Burpees

With Remaining Time:

AMRAP Push Press (115/75)

**Rest :40 Between Rounds