Strength/Skill:

Back Squat

Metcon:

For Time:

20 Back Squats (135/85)

60 Double Unders

15 Back Squats (165/105)

50 Double Unders

10 Back Squats (195/125)

40 Double Unders

5 Back Squats (225/145)

30 Double Unders

Strength/Skill:

Strict Press/Push Press

Metcon:

12 Min. AMRAP:

6 Burpees

9 Cal Assault Bike

12 Push Press (115/75)

Strength/Skill:

Back Rack Lunges

Metcon:

4 Rounds NOT For Time:

8 Negative Ring Rows

20 GHD Sit Ups

12/20 Push Ups

15 Toes 2 Bar

Metcon:

EMOM 28:

Min 1: AMRAP Strict Pull Ups

Min 2: 40 Double Unders

Min 3: 7 Back Squats (185/105)

Min 4: Rest

Strength/Skill:

Clean + Jerk

Metcon:

3 Rounds For Time:

8 Hang Power Cleans (135/85)

12 Handstand Push Ups

400M Run