Strength/Skill:

Hang Power Clean

Metcon:

400M Row

10 Squat Cleans (155/95)

50 Double Unders

***Rest 2 Mins***

300M Row

10 Power Cleans (155/95)

40 Double Unders

***Rest 1 Min***

200M Row

10 Hang Cleans (155/95)

30 Double Unders

Strength/Skill:

Back Squat

Metcon:

EMOM 20:

Min 1: 4 Rope Climbs

Min 2: 10 Box Jumps

Min 3: 15 Push Ups

Min 4: 20 Wall Balls

Strength/Skill:

Squat Clean+Front Squat

Metcon:

3 Rounds For Time:

5 Power Cleans (135/85)

5 Front Squats (135/85)

25 Double Unders

250M Row

***Rest 1 Min Between Rounds***

Strength/Skill:

Strict Press

Metcon:

15 Min AMRAP:

10 Push Press (115/75)

20 Lunges

10 Ring Rows

20 Abmat Sit Ups

Strength/Skill:

Deadlift

Metcon:

4 Rounds For Time:

200M Run

4 Muscle Ups

12 KBS (53/35)

12 GHD Sit Ups

12 GHD Lower Back Ext.