Part A:

EMOM 21:

Min 1: 10 Back Squats (155/105)

Min 2: :40 Second Handstand Hold

Min 3: Rest

Part B:

7 Min Max Distance Assault Bike

Strength/Skill:

Overhead Squats

Metcon:

AMRAP 14:

5 Snatches (95/65)

10 Overhead Squats (95/65)

15 Abmat Sit Ups

300M Row

Strength/Skill:

Clean + Jerk

Metcon:

EMOM 12:

Min 1: 2 Cleans + Jerk

Min 2: 4 Ring Muscle Ups

Strength/Skill:

Weighted Lower Back Extensions

Metcon:

Partner WOD (you go, I go)

For Time:

800M Relay

10 Rope Climbs

20 HSPU

30 Lunges

40 Burpees

30 Lunges

20 HSPU

10 Rope Climbs

800M Run Relay

* This is a partner WOD you go, I go style, meaning the work will be split between the two partners. More direction will be given tomorrow:)

Strength/Skill:

Pause Front Squats

Metcon:

3 Rounds For Time:

10 Front Squats (135/85)

15 T2B

20 GHD Sit Ups

25 Double Unders