Strength/Skill:

Strict Press

Metcon:

EMOM 18:

Min 1: 12 GHD Back Ext.

Min 2: 12 Toes 2 Bar

Min 3: 6 Push Press (@90-100% of Strict Press Weight)

Strength/Skill:

Back Squat

Metcon:

AMRAP 16:

14 Abmat Sit Ups

4 Snatches (115/75)

14 Air Squats

4 Muscle Ups

Strength/Skill:

Overhead Squats

Then:

Not For Time:

5 x :40 Sec. Wall Sit

*3 Rope Climbs In Between Sets

**Rx+ 3 Legless Rope Climbs

Strength/Skill:

Deadlift

Metcon:

4 Rounds For Time:

8 Strict Press

10 T2B

12 Push Ups

200M Run

Strength/Skill:

Lunges

Metcon:

EMOM 20:

Min 1: 14 KBS (53/35)

Min 2: 16 Lunges

Min 3: 35 Double Unders

Min 4: Rest