Strength/Skill:

Deficite Handstand Push Ups

Metcon:

AMRAP 14:

Double Unders

Lunges

Abmat Sit Ups

Press Hold (Seconds)

** Start With 10 Reps Of Each Movement and Increase 10 Reps Every Round**

Strength/Skill:

Backsquat

Metcon:

3 Rounds For Time:

8 Backsquats (185/115)

14 Chest 2 Bar

20 Kettlebell Swings (53/35)

300M Row

Strength/Skill:

Clean Pulls 3×3 @Max Clean Weight

Deadlift 3×3 @10-20% More Than Clean Pulls

Metcon:

10 Legless Rope Climbs

Strength/Skill:

Snatch

Metcon:

EMOM 24:

Min 1: 3 Snatches (@60-70%)

Min 2: 6 Strict Handstand Push Ups

Min 3: 9 Tall Box Jumps (30/24)

Min 4: 12 GHD Lower Back Ext

Strength/Skill:

Split Jerk

Metcon:

For Time:

600M Run

15 Strict Press (95/55)

15 Toes 2 Bar

400M Run

10 Strict Press

10 T2B

200M Run

5 Strict Press

5 T2B