Strength/Skill:

Back Squat

Metcon:

AMRAP 12:

15 Push Ups

15 Russian KBS (70/53)

10 Cal Assault Bike

Strength/Skill:

Core/Mobility

Metcon:

“Jackie”

For Time:

1000M Row

50 Thrusters (45)

30 Pull Ups

Strength/Skill:

Power Clean + 2 Front Squats

Metcon:

10 Min AMRAP:

5 Squat Cleans (135/85)

10 GHD Sit Ups

200M Run

***REST 4 MINS***

10 Min AMRAP:

5 Deadlifts (185/125)

10 GHD Sit Ups

200M Run

Strength/Skill:

Strict Press

Metcon:

3 Rounds For Time:

5 Rope Climbs

10 HSPU

15 GHD Back Extensions

20 Wallballs

Strength/Skill:

Snatch

Metcon:

Part A:

EMOM 12:

Min 1: :40 max Snatches (95/65)

Min 2:  :40 max Double Unders

Part B:

3×200 M Sprints with 1 Min Rest Between Rounds