Strength/Skill:

Overhead Squat

Metcon:

“Nancy”  With Rowing

5 Rounds For Time:

400M Row

15 OHS (95/65)

Strength/Skill:

Front Squat

Metcon:

Part A:

AMRAP 10:

10 Front Squats (@60%)

40 Double Unders

Part B:

For Time:

25 KBS (53/35)

35 Pull Ups

45 Sit Ups

Strength/Skill:

Snatch

Overhead Squat

Metcon:

For Time:

3k Row

Strength/Skill:

Strict Pull Ups

Metcon:

5 Rounds For Time:

1K Assault Bike

15 Ring Dips

15 Toes 2 Bar

15 Handstand Push Ups

Strength/Skill:

Back Squat

Metcon:

16 Min For Total Reps:

1:30 Work/:30 Rest

1: Pull Ups

2: Back Squat (@60%)

3: Ring Rows

4: Box Jumps (24/20)