Strength/Skill:

Hang Power Snatch

Metcon:

AMRAP 20:

5 Hang Power Snatches (115/75)

10 Overhead Squats (115/75)

15 Box Jumps (24/20)

20 GHD Sit Ups

***Every 5 Minutes Do A 250M Row***

Strength/Skill:

Strict Press

Metcon:

5 Rounds For Time:

.5K Assault Bike

5 HSPU

10 Ring Rows

10 KBS (53/35)

Strength/Skill:

Back Squat EMOM 18:

Min 1-6: 4 Back Squat @ 70% of 1RM

Min 7-12: 3 Back Squat @ 75% of 1RM

Min 13-18: 2 Back Squat @ 80% of 1RM

Metcon:

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Strength/Skill:

EMOM 12:

Min 1: 10 GHD Sit Ups

Min 2: 10 GHD Lower Back Ext

Metcon:

“Cindy”

AMRAP 20:

5 Pull Ups

10 Push Ups

15 Air Squats

Strength/Skill

Part A: Squat Clean + Front Squat

Part B: Clean Pulls

Metcon:

For Time:

1000M Row