Metcon:

“Diane”
21-15-9
Deadlifts (225/155)
HSPUs

Rest, then:
4×25+ Glute Bridges (Banded or Barbell) with a 1 second hold at the top.

Strength/Skill:

Front Squats

Metcon:

15min AMRAP
10 Thrusters (65/45)
200m Run
10 Sumo Deadlift High Pulls
20 Abmat Sit Ups

Strength/Skill:

Jerk

Metcon:
“Bergeron Open Test”
20min AMRAP
50 Wall Balls
50 DUs
40 Box Jumps
40 T2B
30 C2B
30 Burpees
20 Power Cleans (145/95)
20 Jerks (145/95)
10 Power Snatches (145/95)
10 Muscle Ups

Strength/Skill:

Good Mornings

Metcon:
3 Rounds:
1 Gym Length Overhead Walking Lunges (45/25 plate)
10 Burpee Box Jumps
1 Gym Length Overhead Walking Lunges
24 Russian KBS (53/35)

Strength/Skill:

Handstand Walk

Metcon:

For Time:

Buy In: 78′ Handstand Walk

4 Rounds
15 T2B
15 Push Press (115/75)
300m Run

Buy Out: 78′ Handstand Walk