Metcon:

AMRAP 14:

2 Ring Muscle Up

5 Burpees

15 Abmat Sit Ups

Strength/Skill:

Strict Pull Ups

Strength/Skill:

Hang Squat Clean

Metcon:

For Time:

400M Run

40 Wallballs

400M Run

30 Wallballs

400M Run

20 Wallballs

Strength/Skill:

Broad Jumps / High Jumps

Then:

5 Rounds NOT For Time:

Superset:

10 Back Squats (155/105)

:30 Side Plank (Each Side)

Then:

6 Banded Sprints

Strength/Skill:

Power Snatch + 2 Overhead Squats

Metcon:

4 Rounds For Time:

21 Russian Twists (35/25)

15 Ring Rows

9 Overhead Squats (115/75)

Strength/Skill:

Push Jerk

Metcon:

EMOM 16:

Min 1: 6 Strict Handstand Push Ups

Min 2: 14 Cal Assault Bike:

Min 3: 6 Strict Pull Ups

Min 4: 14 GHD Sit Ups