Strength/Skill:

Power Clean + Front Squat

Metcon:

AMRAP 16:

500M Row

10 Hang Power Cleans (155/85)

25 Abmat Sit Ups

Strength/Skill:

Strength Circuit:

EMOM 12:

Lat Pull Downs

Push Ups

Strict Pull Ups

Deadlifts (175/105)

Metcon:

AMRAP 15:

Back Squats (@85%)

Strength/Skill:

GHD Back Ext/Sit Ups

Metcon:

4 Rounds For Time:

200M Run

5 Rope Climbs

15 Box Jumps

25 Air Squats

Strength/Skill:

Weighted Lunges

Metcon:

EMOM 18:

Min 1: 10 HSPU

Min 2: 20 Russian Twists (35/26)

Min 3: 30 Double Unders

Strength/Skill:

Muscle Up Practice

Metcon:

AMRAP 14:

21 KBS (53/35)

15 GHD Sit Ups

9 Chest 2 Bar

*5 Burpees Every 2 Minutes*