Strength/Skill:

Deadlift

Metcon:

20:00 EMOM

min 1: 18/13 Assault Bike

min 2: 11 Burpees to Target

min 3: 15 Toe to Bar

min 4: 15 Handstand Push-Ups

Strength/Skill:

Overhead Squat/Back Squat

Metcon:

4 Rounds for Time
15 Pull-Ups
12 Box Jump Overs 24/20”
9 Dual KB Clean and Jerk 53/35#

Metcon:

For Time:

75 Wall Balls 20/14#

50/40 Cal Row/Bike

25 Burpee Box Jump Overs 24/20”

15 Ring Muscle-Ups

Strength/Skill:

Push Press
Deadlift

Metcon:

5 Rounds For Time
3 Wall Walks
12 Hang Power Clean
9 Push Jerk
*Load: 135/95#

Metcon:

6:00 AMRAP, 2:00 Rest x 3 Sets

400m Run

18 Toe to Bar

200ft Farmers Carry 50/35#

12 Dual DB Bench Press 50/35#

-Max Strict Pull-Ups in Remaining Time